Weighted dip 5-5-5-5-5 reps Then: 50 double unders 25 Push ups 50 double unders 25 DB snatch ( alternating @ 75lbs) 50 double unders 25 Jump Pull-ups ( have a bar approx 12″ above reach, and perform a jump into a pull-up ) 50 double unders Post loads of dips and time of met-con to comments.Read more

10am: Oly Lifting 11am: Endurance “Nancy” 5 Rounds: 400m run 15 OHS, 95/65      Read more

The Freaking Forty For time: 40 Box jump, 24 inch box 40 Jumping pull-ups 40 Kettlebell swings, 1 pood 40 Walking Lunge, 40 Knees to elbows 40 Push press,  45/35 40 Good Mornings  45/35 40 Wall ball shots, 20 pound ball 40 Burpees 40 Double unders Post time to comments.Read more

Partner Friday Dueling Isabel (60 Snatches, alternating reps), 135/95 Partner Karen (150 Wall Balls), 20/14 (10ft) Dueling Grace (60 Clean & Jerks, Alternating reps), 135/95 Above: Next weeks partner WODRead more

Thrusters 1-1-1-1-1 Then: As many reps as possible in 12 minutes of: Thrusters (135/95) & 5 Burpees at the top of each minute Post total number of Thrusters completed in the 12 Minutes. Strength Class Bench Press 5×3 Power Clean 5×3 Post loads to comments:   CrossFit West Chester has exceeded its goal of $2,000 for Barbell for Boobs.  Lets keep the momentum going.    If you are interested in participating please go to our team page and sign up. The event takes place on 10/20/12.   Please see our events page for more details.  Read more