1a. Push Press: 5-5-5 1b. Weighted Pullups: 3-3-3 *Super-set the above movements Then… Complete the following rep scheme with a partner. Only 1 person may work at a time on DU. However, when  DU are completed, partners may work at the same time, but not on the same movement. For example, while partner A is doing PP, partner B may rest or do Pull-ups.  300 DU 42 Push Press, 115/85 30 Strict Pullups, no kipping 200 DU 30 Push Press 20 Strict Pullups 100 DU 18 Push Press 10 Strict Pullups Are you writing down your goals?            Read more

Back Squat 3-3-3 Then: 50 Box Jumps 50 Wall Balls 50 KB Swings (53/35) 30 Box Jumps 30 Wall Balls 30 KB Swings (53/35) 20 Box Jumps 20 Wall Balls 20 KB Swings (53/35) 7:30 Strength Class Back Squat 5-5-5 Hang Clean 2-2-2 Post loads and Times to Comments: Be Sure to Vote for CrossFit West Chester on PHL17 Hot ListRead more

7 Min EMOM: Hang Power Snatch + Hang Squat Snatch + OHS Then… 3 Rounds: 400m Run 7 Wall Climbs 10 OHS, 135/95 CFWC Cheerleaders Coming Soon!        Read more

EMOM 7 Minutes Hang Power Clean Hang Squat Clean 3 sec pause at bottom Front Squat 3 sec pause at bottom Then… Nasty Girls 3 Rounds 50 Air Squats 7 Ring Muscle Ups 10 Hang Power Cleans 135/95   Happy birthday, Yeager Bomb!!  Read more

Establish a 1RM One Arm Snatch – you can use a dumbbell, kettlebell or barbell Then do three sets of 3 each arm at 70% of your 1RM   5 Rounds for time: 10 one arm ring rows Alt Lt/Rt 10 One arm push-ups Alt Lt/Rt – if you can’t perform off floor use appropriate box height 10 Pistols Alt Lt/RtRead more