WOD

The above Heat list is by name of the team captain (person who registered the team). All Heat times are going to be run by... Read More

With a partner, complete the following: 5 Rounds of: 24 Deadlifts…185/125 18 Hang Cleans…185/125 12 S2OH…185/125 For Time (15min Time Cap) *competitors use 205/145, same... Read More

22min AMRAP of: 28 Butterfly Sit Ups 28 Russian Twists…20/14 28 Grasshoppers 14 Calorie Row (EMOM 2 30m Shuttle Touches) For Total Reps IN HOUSE... Read More

3 Rounds of: 15 OHS…135/95 10 Burpee Over Bar 5 Rope Climbs For Time (14min Time Cap) IN HOUSE TRIPLES COMBINE Sunday November 20th, 2016... Read More

100 Bike Cals 100 Bench Press…95/55 100 KB Swings…53/35 100 Med Ball Sit Ups…20/14 For Time (17min Time Cap) Register your team by Thursday 11.17.16!!... Read More

3 Rounds of: 400m Row 18 Front Squat…135/95 21 Toes to Bar 2min Rest For Time (16min Time Cap)

8 Rounds of: 11 Chest to Bar Pull Ups 11 Snatches…95/65 11 Burpee onto plate 11/7cal Bike 1min Rest (22min Time Cap) Register your squad... Read More

27min AMRAP of: 8 G.I. Janes 36 Double Unders (Every 3mins 400m Run) For Total Reps Olympic- Snatch Register your Triples squad here: https://www.eventbrite.com/e/crossfit-explode-triples-combine-in-house-tickets-28998731988

With a partner, complete the following: 5min AMRAP of: Calorie Row 5min AMRAP of: S2OH…115/75 5min Rest 15min AMRAP of: 10 Deadlifts…275/185 20 KB Swings…53/35... Read More

3 Rounds of: 100 Double Unders 50 Butterfly Sit Ups 50 Russian Twists…20/14 50 Grasshoppers 1min Plank hold For Time (22min Time Cap)