4.30.11 SATURDAY "CF GAMES OPEN WOD 11.6" 7min AMRAP of: 3…6…9…12…15…18…21…24…ect. of: Thrusters… 100/65 pounds Chest to Bar Pull Ups For Total Reps Post total... Read More
4.29.11 FRIDAY "FLY ON THE WALL" 2 Rounds of: 800m Run 15 Power Snatches…95/55 pounds 10 Turkish Get Ups (5 each arm)…70/35 pounds 5 Wall... Read More
4.28.11 THURSDAY REST DAY **Next week we will be holding open gym hours on Thursdays during normal class times. Come in during these times to... Read More
4.27.11 WEDNESDAY "RUSTY SCREW" 7min AMRAP of: 3…6…9…12…15…18…21…24…27…30…ect Clean n Jerk…115/75 pounds Knees to Elbows For Total Reps **Instead of programming this week's OPEN WOD... Read More
4.26.11 TUESDAY "TABATA CFX" Tabata= (8)20sec. rounds w 10sec. rest Tabata CFX= (32)20sec. rounds w 10sec. rest of: (8) rounds Deadlift… 135/95 pounds (8) rounds... Read More
4.25.11 MONDAY "MIND ERASER" 21…15…9 of: G.I. Janes KB Swings… 70/35 pounds For Time (repeat WOD from 1.17.11) Post time and load to comments ... Read More
4.24.11 SUNDAY REST DAY HAPPY EASTER EVERYONE ***CrossFit EXPLODE will be hosting the CrossFit Games OPEN Sectional WOD 11.6 on this Saturday 4.30.11. Everyone is... Read More
4.23.11 SATURDAY "BENDER" cash in: 800m Run 5 Rounds of: 6 Squat Snatch… 145/95 pounds 12 Chest to Bar Pull Ups cash out: 30 cal... Read More
4.22.11 FRIDAY "ENTER THE DRAGON" 400m Run 25 KB Swings… 70/35 pounds 20 Overhead Walking Lunges… 45/25 pound plate 10 Burpees 20 Overhead Walking Lunges…... Read More
4.21.11 THURSDAY REST DAY Validation for sectional scores will be going on during normal class times. If you are not getting your score validated please... Read More