11.15.16 TUESDAY “WET DOG”
3 Rounds of: 400m Row 18 Front Squat…135/95 21 Toes to Bar 2min Rest For Time (16min Time Cap)
11.14.16 MONDAY “BREATH LESS”
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
11.13.16 SUNDAY “
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
11.12.16 SATURDAY “BRAWL IN THE FALL”
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
11.11.16 FRIDAY
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)
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