5.3.11 TUESDAY "EXPLODE CODE" 2 Rope Ascents…21 feet 100m Sled Pull… 90/45 pounds 10…9…8 of: Hang Clean… 95/55 pounds Push Press… 95/55 pounds 100m Sled... Read More
5.2.11 MONDAY "TEMPER TANTRUM" 5 Rounds of: 20 Sit Ups (Butterfly) 10 Deadlift… 275/185 pounds 5 HSPU's… hands on 45/25 pound plates 3min Rest For Time Post time... Read More
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