5.3.12 THURSDAY "BULL DOZER" 15 Muscle Ups (sub: 3 ring rows, 3 ring dips per) then: 3 Rounds of: 5 Wall Climbs 15 Toes to... Read More
5.2.12 WEDNESDAY "THE BEAVE" 15…10…5 of: Squat Snatch…115/65 pounds HSPU's…25/floor Straight Leg Sit Ups For Time Nick-competing at CF Games Mid-Atlantic Regional for Team Explode... Read More
5.1.12 TUESDAY "LUNG BURN" 10 Rounds of: 400m Run 10 Wall Balls…20/14 pounds… 10/8 feet 5 Burpees For Time Bill- competing at CF Games Mid-Atlantic... Read More
4.30.12 MONDAY "REGIONAL WOD 2 MOVEMENTS" 1000m Row 100 Air Squats 30 Hang Cleans…205/115 pounds For Time (time cap 17min) Coach Tyler- competing at CF... Read More
4.28.12 SATURDAY "JINGLE BELLS" 10 Rounds of: 15 KB Swings…70/53 pounds 200m Run For Time Team Explode getting some press on the games site! Explode... Read More
4.27.12 FRIDAY "POINT SYSTEM" 10min AMRAP of: 100 Double Unders (3 points per)- sub with singles (1 point per) 25 Pull Ups (1 point per)-... Read More
4.26.12 THURSDAY "WOLF IN SHEEPS CLOTHING" 4 Rounds of: 15 Thrusters…95/55 pounds 15 SDLHP's…95/55 pounds 15 Box Jumps…20/18" box (3 Burpees every Minute) For Time... Read More
4.25.12 WEDNESDAY "FIREBIRD" 400m Run then: 21…15…9 of: Power Snatch…95/65 pounds Dips then: 400m Run For Time Post time and load to comments Strength: 5×2... Read More
4.24.12 TUESDAY "REGIONALS MOVEMENTS 4" 40 Back Squat…135/95 pounds 1min Rest 30 Pull Ups 1min Rest 20 Push Press…135/95 pounds 1min Rest 40 Front Squats…85/65... Read More