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
11.13.15 FRIDAY “FRIGHT FEST”
20 Power Cleans…185/125 20 Burpee over Bar 40 Cal Row 3min Rest 5 Rope Climbs 75m Sled Push…270/180 800m Run For Time (19min Time Cap)
11.12.15 THURSDAY “CHEST BUMP”
3 Rounds of: 5min AMRAP of: 15 Chest to Bar 30 Double Unders 15 Toes to Bar 30 Double Unders (EMOM of 4 Shoot Throughs)... Read More
11.11.15 WEDNESDAY “DEAD BALL”
5 Rounds of: 24 High Wall Balls…20/14…12/11 12 Deadlifts…225/155 For Time (15min Time Cap)