11.10.16 THURSDAY “HURT LOCKER”
2 Rounds of: 7min AMRAP of: cash in: 20/15cal Bike 30m Low Bar Prowler…50/0 30m High Bar Prowler…50/0 then: 20 Burpee Bar Touch 20 S.... Read More
11.9.16 WEDNESDAY “TOE JAM”
2 Rounds of: 21…15…9 of: Toes to Bar High Wall Balls…20/14…12/11 5min Rest (EMOM…7 Deadlifts…115/75) For Time (16min Time Cap)
11.8.16 TUESDAY “SUMO CHIPS”
50 SDLHP’s…135/95 40 Burpee Box Jump Overs…24/20″ 30 Calorie Row 20/15 Cal Bike 10 Ring Muscle Ups (sub- 15 Chin Ups/15 Dips) For Time (12min... Read More
11.7.15 MONDAY “ROLLING THUNDER”
2 Rounds of: 9min AMRAP of: 15 Thrusters…115/75 30 Strict HSPU’s…25’s 15 Thrusters…115/75 30 Chest to Bar Pull Ups 15 Thrusters…115/75 30 KB Swings…70/53 15... Read More
11.6.16 SUNDAY “LUNG BURST”
ENDURANCE: 10 Rounds of: 400m Run 15/12 cal Bike 10 KB Swings…70/53 1min Rest For Time Register your team for the Triples Combine here: https://www.eventbrite.com/e/crossfit-explode-triples-combine-in-house-tickets-28998731988
11.5.16 SATURDAY “DIRTY SANCHEZ”
With a partner, complete the following: 16min AMRAP of: 200 Double Unders 45 Partner Deadlifts…315/225 45 Partner Med Ball Sit Up…20/14 90 Wall Balls…20/14…10/9 (one... Read More
11.4.16 FRIDAY “7th HEAVEN”
2 Rounds of: 7min AMRAP of: Cash in: 30m Low Bar Prowler…90/50 30m High Bar Prowler…90/50 Then: 30 Pull Ups 15/12 Calorie Bike 30 Burpee... Read More
11.3.16 THURSDAY “CORE PRINCIPLES”
20min AMRAP of: 20 Cal Row 20 Butterfly Sit Ups 20 Grasshoppers 20 KB Swings…70/53 20 Toes to Bar 20 Push Ups For Total Reps
11.2.16 WEDNESDAY “RUMP ROAST”
Strength: 6min EMOM of: 2 Back Squats 3 Weighted Dips Metcon: 3 Rounds of: 15 Back Squats…185/125 10 PHSPU’s (sub- 30 Dips) 5 Rope Climbs... Read More
11.1.16 TUESDAY “SHAWSHANK”
1000m Row 3min Rest 30 Clean n Jerks…155/105 3min Rest 20 Ring Muscle Ups (sub- 30 HR Push Ups, 30 Chin Ups) For Time (17min... Read More