11.23.15 MONDAY “WEEKEND WARRIOR”
4 Rounds of: 4min AMRAP of: 30 Shoulder to OH…115/75 30 Back Squats…115/75 20 Lateral Hops over Bar 20 Butterfly Sit Ups 20 Pull Ups... Read More
11.22.15 SUNDAY “ODD BALLS”
ENDURANCE: 400m KB Farmers Carry (2)53/35 1min Rest 800m KB Run (1)53/35 2min Rest 1200m Med Ball Run…20/14 3min Rest 1mile Run For Time OLYMPIC-... Read More
11.21.15 SATURDAY “ROW MY GAWD”
With a partner complete the following: 4000m Row -1st 2000m one partner holds a handstand while the other rows. -2nd 2000m one partner holds an... Read More
11.20.15 FRIDAY “SPIT FIRE”
6 Rounds of: 2 Rope Climb 9 HSPU’s…45’s 6 Front Squats…165/115 3 Burpee Over Bar 1min Rest For Time (16min Time Cap)
11.19.15 THURSDAY “ABERRATION”
5 Rounds of: 4min AMRAP of: 20 Wall Ball Sit Ups…20/14 20 Russian Twists…20/14 (EMOM of 5 Box Jumps Overs…24/20″) 4min Rest For Total Reps
11.18.15 WEDNESDAY “MUSCLE FARM”
30 Ring Muscle Ups (sub- 45 Strict Pull Ups/ 30 Bar Muscle Ups) 40 HDD Wall Balls…20/14…12/11 6min Rest 100m Reverse Sled Pull…180/135 800m Run... Read More
11.17.15 TUESDAY “NO MOSS”
50…40…30…20…10 of: Calorie Row KB Swings…70/53 For Time (15min Time Cap) *NEW LOCATION COMING SOON* – CrossFit Explode is relocating to 19 Hagerty Blv. West... Read More
11.16.15 MONDAY “FIZZY CANDY”
27…21…15…9 of: Toes to Bar OHS…115/75 (EMOM 3 Burpee Over Bar) For Time (13min Time Cap)
11.15.15 SUNDAY “RACE HORSE”
ENDURANCE: 7 Rounds of: 3min AMRAP of: Cash in- 400m Run Remainder of 3min- Calorie Row 2min Rest For Total Calories Rowed OLYMPIC- Clean n... Read More
11.14.15 SATURDAY “FRUIT NINJAS”
With a partner complete the following: 30 Wall Walks (sub-60 HR Push Ups) 40 10m Shuttle Touches 20 10m Bear Crawl 60 KB SDLHP…97/70 10... Read More