Bench Press 15-15-15 Then: 4 Rounds of 2 Minutes of work followed by 2 minutes of rest: During the two minutes do as many repetitions of the following as possible: 8 Ring Dips 4 Pullups 8 Jumping squats Start each round where you left off. Count total reps.   Maria, Foose, and Carl Paoli of Gymnasticswod.comRead more

10am: Olympic Lifting 11am: Endurance 4 Rounds 800m Run 50 Double Unders 25 Walking lunges, 75/45 Barbells For Boobs Saturday Oct 18th HOST: Crossfit West Chester  Read more

Angie For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post Time to Comments and Zen.Read more

TEST: 1 Rep Max Front Squat  Then… “Wacky Wiser Partner Friday” 15 Minute Clock: 100 cal Row 50 Planking Burpees AMRAP remaining time:  Rope Climbs, 15 ft    Read more

Over Head Squat 3-3-3 Then *18 Min Cap 400 Meter Run 21 Over Head Squat (95/65) 21 Box Jumps 400 Meter Run 15 OverHead Squat (95/65) 15 Box Jumps 400 Meter Run 9 Overhead Squat (95/65) 9 Box Jumps Rest 1 Min Then: 2 Min Max Effort Ring Dips   Register today and support a Great Cause.   Click Here to RegisterRead more