Back squat : Week 3 1 x 5 @ 75% 2 X 5 @80% 3 x 5 @ 85% THEN… For Time: 30 Kettlebell snatches (alt from the floor each rep) 53/35 30 Kettlebell Cleans (alt from the floor each time) 30 Single Arm KB Thrusters (break up reps anyway) CFWC Representing at Masters of the UniverseRead more

10am Olympic Lifting 11am Endurance Endurance WOD For Time: 400m Run 50 SDHP, 53/35 400m Run 50 Box Jumps, 24/20 800m Run 50 Push-ups 400m Run 50 Kb Swings,53/35 400m Run Masters of the UniverseRead more

Dead Lift 3-3-3 Then: with a 20 Min Cap: 30 lunges 21 Pull-ups 21 Sit-ups 30 lunges 18 Pull-ups 18 Sit-ups 30 lunges 15 Pull-ups 15 situps 30 lunges 12 Pull-ups 12 Sit-ups 30 lunges 9 Pull-ups 9 Sit-ups 30 lunges 6 Pull-ups 6 Sit-ups Post Loads and times to comments and ZEN: Please come out May 2nd and support our team.    The fundraiser is to help offset the cost of sending our Awesome Team down to Atlanta this year to compete in our 6th Regional qualifier.  CLICK HERE TO SIGN UPRead more

CrossFit West Chester’s CFWC Snatches & Jerks have qualified for Regionals in Atlanta! We are hosting a competition on Saturday May 2nd to help raise money for the trip. All funds that are raised will go towards plane tickets and hotel. Registration is now closed but you can still Donate HERE ! WOD 1: 400m Weighted Run, 20/14  30-20-10 Wall Ball Shot, 20/14 Toes 2 bar 400m Weighted Run, 20/14 *Masters Men 50yr +: 12lb ball/ Toes 2 Bar *Masters 40-50yr = 14lb/10lb / Toes 2 Bar *Scaled = 14lb/10lb / Situps WOD 2: ALL DIVISIONS 8 min to establish a 1RM Snatch + Hang Snatch WOD 3: 8 Min Time Cap 9-7-5 Hang Power Clean, 165/113 Front Squat, 165/113 Shoulder 2 OH, 165/113 *Masters 40-50yr: 135lb/83lb *Scaled & Masters 50+: 115/73 WOD 4: Top 5 in each division 14 min AMRAP (Chipper)  Read more

Tall Clean: 2 x 5 Clean: 1-1-1 (Heavy Singles) Then… “Wacky Wiser Partner Friday” 150 Wall Balls Shots, 20/14 75 Target Burpees 50 Power Cleans, 135/93 25 Bar Muscle -ups Super Doug Crushing the Front Plank                Read more