8.30.10 MONDAY "UPPER-BODY GRINDER" 400m Run 21…15…9 of: Pull Ups Push Press… 115/55 pounds 400m Run 18…12…6 of: BW Bench Press C2 Row… cals 400m... Read More
8.28.10 SATURDAY "DELAWARE AFFILIATE CHALLENGE" 400m Run 30 Wall Balls… 20/14 pounds 15 Push Press… 95/65 pounds 60 Sit Ups (butterfly sit ups for standard)... Read More
8.25.10 WEDNESDAY "SNATCHTASTIC" 10 Rounds of: 50 Double Unders (single rope jumps for L2's) 10 Snatch… 95/55 pounds For Time Lauren Plumey- 2009 CrossFit Games... Read More
ANNOUNCING TEAM CrossFit EXPLODE CrossFit Explode will be taking a team to compete at CrossFit 215's Affiliate Challenge on October 3rd 2010. We need 3... Read More
8.24.10 TUESDAY "SUFFOCATION" 100 Thrusters… 80/45 pounds At the top of every minute do 3 Burpees and 3 K2E's (Knees to Elbows) until 100 Thrusters... Read More
8.22.10 MONDAY "THOR'S HAMMER" L1's 7min AMRAP 20 reps Clean and Jerk… 155/95 pounds then: Remainder of 7min AMRAP of: 5 Chest to Bar Pull... Read More
8.21.10 SATURDAY "EPIC CHIP" 25 Air Squats 7 Deadlifts… 135/95 pounds 25 Pull Ups 7 SDLHP's… 135/95 pounds 25 Burpees 7 Hang Cleans… 135/95 pounds 25... Read More