Competitor’s WOD

Warm up- 300 Double Unders Strength: 10-6 of: Deadlift C2B Landmine Rotations Auxiliary: 3 Rounds of: 10/7 Tire Flips 8 Paralette HSPU’s 2 Legless Rope... Read More

Competitor Training 7pm

Rest Day Competitor Training Friday 7pm and Saturday 5pm!!

Warm up- 800m Run Olympic: 6min EMOM of 2 Hang Power Snatch 1 Hang Squat Snatch Auxiliary: 3 Rounds of: 30m HS Walk 12 DBall... Read More

Warm up- 200 Double Unders Olympic: 6min EMOM of: Clean Complex (complex= 1 Power Clean, 1 Hang Squat, 1 Power Clean) Auxiliary: 3 Rounds of:... Read More

Warm up- 1000m Row Olympic: 5×5 Snatch Hang High Pulls 5×3 Hang Power Snatch Auxiliary: 3 Rounds of: 24 Pistols 12 Deficiet HSPU’s…(2)45’s Metcon: Explode... Read More

Competitor Training 7pm

Rest Day Friday night team training, tomorrow 7pm

Warm up- 800m Run Olympic: 2×8 Power Clean Auxiliary: 5 Rounds of: 1min AMRAP of: 12m Shuttle Touches 1min Rest Metcon: Explode WOD

Warm up- 50cal Bike Olympic: 6min EMOM of: 2 Hang Squat Snatch (2sec pause in the bottom) Auxiliary: 7-1 of: Paralette HSPU  DBall Shouldering Metcon:... Read More

Warm up- 1000m Row, 100 Double Unders Olympic: 6min EMOM of: 2 Squat Cleans (2sec pause at bottom) Auxiliary: 27…18 of: Deadlift Bench press Metcon:... Read More

TEAM TRAINING 7pm

REST DAY Friday Night Lights Team Training begins tomorrow night at 7pm!!

Warm up- 200 Double Unders Auxiliary: Every 2min for 10min: 4 Thrusters…205/135 18/14 Cal Row Metcon: Explode WOD

Warm up- 30…20…10 Cal Row (30sec Rest) Olympic: 5min EMOM of: 2 Snatches Auxiliary: 800m Run 18 Ring Muscle Ups 400m Run 12 Ring Muscle... Read More

Warm up- 800m Run Olympic: 6×1 Squat Snatch Auxiliary: 100cal Bike (EMOM of 6 Strict HSPU’s…45’s) Metcon: Explode WOD

Rest Day *This Saturday 9.3.16, it has been confirmed a dozen or so local competitors will be at Explode at 12pm. We’re going to throw... Read More

Warm up- 1000m Row Olympic: 5×2 Hang Power Cleans Auxiliary: 10 Rounds of: 3 Bar MU 2 DBall Shouldering…150/100 Metcon: Explode WOD

Warm up- 300 Double Unders Olympic: 7min AMRAP of: 4 Power Snatch Auxiliary: 75 GHD Sit Ups 75 Deadlifts…165/115 Metcon: Explode WOD

Warm up- 1000m Row Olympic: 7min EMOM of: 3 Hang Squat Clean Auxiliary: 3 Rounds of: 60m Bear Crawl 60m DBall Carry 12 Ring Muscle... Read More

Warm up- 1000m Row Olympic: 4min EMOM of: 6 Hang Snatch Auxiliary: 50cal Row (EMOM of 30m Prowler Push…180/120) Metcon: Explode WOD

Rest Day Competitors, on September 3rd we will be hosting an informal throwdown with some local top athletes. Looking to get things started at 12pm... Read More

Warm up- 50cal Bike Auxiliary: 400m Farmers Carry…70/53 120m HS Walk 50cal Bike Metcon: Explode WOD

Warm up- 200 Double Unders Auxiliary: 10 Rounds of: 4 Snatch Balance 6 Landmine Rotations 8 GHD Med Ball Sit Ups Metcon: Explode WOD

Warm up- 1000m Row Olympic: 6min EMOM of: 2 Clean n Jerks Auxiliary: 3 Rounds of: 60m Dball Carry…150/100 12 Ring Muscle Ups Metcon: Explode... Read More

Warm up- 800m Run Olympic: 5min EMOM of: 6 Clean n Jerks Auxiliary: 2 Rounds of: 30m Front Rack Axle Lunge…110/70 30 Axle S2OH…110/70 Metcon:... Read More

Rest Day

Warm up- 50cal Bike Olympic: 5×3 OH press from bottom of front squat Auxiliary: 21…15…9 of: Deadlift Bench Press Back Squat (1min Rest between sets)... Read More

Warm Up- 200 Double Unders Olympic: 6min EMOM of: 3 Squat Snatch Auxiliary: 120m DBall Carry 120m Farmers Carry 800m Run Metcon: Explode WOD

Warm up- 800m Run Olympic: 5,4,3,2,1 Clean n Jerk Auxiliary: 12min AMRAP of: 20/15cal Bike 20ft HS Walk Metcon: Explode WOD

Warm up- 50cal Bike Auxiliary: 4 Rounds of: 60m Dball Front Rack Carry 10m HS Walk 10 DB Squat Snatch…80/55 For Time Metcon: Explode WOD

Rest Day Competitor/ Team training will be on Friday nights at 7pm starting September 9th

Warm up- 1000m Row Auxiliary: 150m Prowler Push…270/180 30 Ring Muscle Ups Metcon: Explode WOD

Warm up- 300 Double Unders Olympic: 5min EMOM of: 6 Power Snatch Auxiliary: 10min EMOM of: 30m Reverse Sled Pull Metcon: Explode WOD

Warm Up- 800m Jog Strength: 10 Rounds of: 3 Back Squat 3 Deadlift 3 Bench Press Olympic: 12min EMOM of: 4min- 3 Power Cleans 4min-... Read More

Warm up- 1mile Jog Olympic: 10min EMOM of: 2 Heavy Snatch 7 Burpee Over Bar Auxiliary: 21…15…9 of: Pistols S2OH…155/105 Metcon: Explode WOD