Bench Press: 3 x 3 Weighted Pull-up: 3 x 3 then.. “Wacky Wiser Partner Friday” 16 Min Partner AMRAP: 2 Alt Rope Climbs, 15′ 12 Alt Power Snatches, 135/93 18 Planking Burpees K-Storm In the bottom                Read more

Front Squat Increase 1 rep max by 5 to 10 lbs and recalculate. ALLOW 20-25 MIN 1×5 @ 75% 2×5 @ 80% 3×5 @ 85%   Then: 5 Rounds of 5 Power cleans (155/105#) 10 Toes to bar 15 Wall balls 20/15# *15 Min Cap Post Loads and Times to Zen and Comments:    Read more

RDL: 3 x 8 L-Sits: 3 x Max Effort Then… For Time: 175 Double Unders 50 Pistols, alt 25 Hang Cleans, 195/133  Read more

This WOD will be done by many Crossfit gyms across Pennsylvania today, and some in other states as far down as Florida.  It is done to honor the life of Jimmy Fordyce, a local Marine, who, 9 years ago died serving our country.  Thank you for your service, Jimmy. AMRAP 20 Minutes 9-7-5 Snatch 145/85 HSPU 15-10-5 KB Swing 70/53 Burpee 21-15-9 Thruster 95/63 Pullup *1 round equals all 3 metcons.  If you get through all 3 in less than 20 minutes, start back over with the 9-7-5 snatch/HSPU metcon.* Marine Sgt. James F. Fordyce 22, of Newton Square, Pennsylvania. Fordyce died when two CH-53 helicopters crashed into the Gulf of Aden in the vicinity of Ras Siyyan, northern Djibouti, while flying a training mission in the Godoria Range area. He was deployed to Djibouti as part of the Combined Joint Task Force-Horn of Africa. He was assigned to Marine...Read more