COMPETITOR

2.19.14 WEDNESDAY warm up– 5min Airdyne Strength: 3×8 Bench Press Olympic: 6×2 Snatch Balance Metcon: Explode WOD Auxiliary: 100 Box Jumps for time…24/20"

2.18.14 TUESDAY warm up– 1000m Row Olympic: 6×2 Hang Cleans @ 80% Strength: 3×8 Pull Ups Metcon: Explode WOD Auxiliary: 3min Hollow Rock n Rolls

2.17.14 MONDAY warm up– Flight Simulator up to 35 Strength: 3×8 Front Squats Metcon1: 40 Paralettes HSPU's (EMOM 4 Pistols) For Time Metcon2: Explode WOD... Read More

2.14.14 FRIDAY REST DAY TEAM TRAINING 3pm SATURDAY

2.13.14 THURSDAY warm up– 10 MS, 10 HS, 10 HSS, 10 OHS…45/15 Olympic: 6×2 Hang Squat Snatch @ 80%  Strength: 3×8 Trap Bar Deadlift Metcon:... Read More

2.12.14 WEDNESDAY warm up– flight simulator up to 35 and back down Strength: 3×8 Back Squat Metcon1: 15…10…5 of: CnJ…205/135 (15 GHD Sit Ups after... Read More

2.11.14 TUESDAY warm up– 10 PC, 10 HC, 10 HSC, 10 PJ…45/15 Olympic: 5×1 CnJ Complex @ 75% (complex= Power Clean+Hang Power+Hang Squat+Jerk) 5×1 Hang... Read More

2.10.14 MONDAY warm up– 5min Airdyne Strength: 3×8 Bench Press 2×8 DBTricep Ext Metcon: Explode WOD Auxiliary: 2×30 Chest to Bar Pull Ups

2.7.14 FRIDAY REST DAY TEAM TRAINING SATURDAY 3pm REGISTER FOR THE OPEN (under CrossFit Explode) NO MATTER WHAT TEAM YOU ARE ON

2.6.14 THURSDAY warm up– 200 Double Unders Skillz: 4 Legless Rope Climbs (use your legs on the way down) Auxiliary: 8min Every 30sec of: 1... Read More