15 Min to Establish 1RM Snatch (Last 1RM Snatch = July 19th) Then.. For Time: 30 Ring Dips 30 Pistols, Alt 200m Weighted Run, 53/35 20 HSPU 20 Pistols, Alt 200m  Weighted Run 10 Bar MU 10 Pistols, Alt 200m Weighted Run    Having Trouble with pistols?  Try this progression in the video below.  Details at GymnasticsWODRead more

Floor Press 10 Min to work up to a 1 RM Then….. 1000m Row 50 OH Walking lunge 45/25 50 hand Release Push Ups 50 Supermans 50 Sit Ups 50 KB Swings 70/53 50 Burpee Box Jumps 24/20 *Coaches, rotate people through on the rowers*   Lafrance at Test Your MetalRead more

Body Weight Warm-up compare to your last numbers… 15 min to test/establish 1RM Clean 30 Chest 2 Bar Pull-ups 30 Burpees 20 C2B Pull-ups 20 Burpees 10 C2B’s 10 BurpessRead more

9am: Yoga 10am: Oly Class 11am: Endurance 15 Min AMRAP: Run 1 Mile (Cash In) 15 Thrusters, 75/45 10 Toes To Bar ———5 min Rest———– 15 Min AMRAP: Run 1 Mile (Cash In) 20 DU 15 KB Swings, 53/35 The Next CrossFit Total will be Saturday August 17th at 10am. This is a friendly in-house event to measure your strength progress. We will be testing 1RM Back Squat, Deadlift and Press.Read more

“Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post time to comments. Be Sure to Vote for CrossFit West Chester on PHL17 Hot List  Read more