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Competitor’s WOD

16
Feb

2.17.14 MONDAY warm up– Flight Simulator up to 35 Strength: 3×8 Front Squats Metcon1: 40 Paralettes HSPU's (EMOM 4 Pistols) For Time Metcon2: Explode WOD...
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11
Feb

2.12.14 WEDNESDAY warm up– flight simulator up to 35 and back down Strength: 3×8 Back Squat Metcon1: 15…10…5 of: CnJ…205/135 (15 GHD Sit Ups after...
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10
Feb

2.11.14 TUESDAY warm up– 10 PC, 10 HC, 10 HSC, 10 PJ…45/15 Olympic: 5×1 CnJ Complex @ 75% (complex= Power Clean+Hang Power+Hang Squat+Jerk) 5×1 Hang...
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9
Feb

2.10.14 MONDAY warm up– 5min Airdyne Strength: 3×8 Bench Press 2×8 DBTricep Ext Metcon: Explode WOD Auxiliary: 2×30 Chest to Bar Pull Ups
6
Feb

2.7.14 FRIDAY REST DAY TEAM TRAINING SATURDAY 3pm REGISTER FOR THE OPEN (under CrossFit Explode) NO MATTER WHAT TEAM YOU ARE ON
4
Feb

2.5.14 WEDNESDAY warm up– 1000m Row Strength: 6×2 Dips Metcon1: 20min EMOM of: EVEN- 3 Burpee Box Jumps…36/30" ODD- 3 Ring Muscle Ups Metcon2: Explode...
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3
Feb

2.4.14 TUESDAY warm up– 5min Airdyne Strength: 6×2 Trap Bar Deadlifts 6×2 Snatch Hang High Pulls Metcon1: 9…7…5 of: Single Arm DB Snatch…100/70 Bar Muscle...
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2
Feb

2.3.14 MONDAY warm up– 200 Double Unders Strength: 6×2 OHS 6×2 Shoulder Press Metcon: Explode WOD Auxiliary: 30…20…10 of: GHD Sit Ups Reverse Hypers
28
Jan

1.29.14 WEDNESDAY warm up– 5min Airdyne Strength: 5×5 Back Squat Metcon: Explode WOD Gymnasty: 30 Ring Muscle Ups for time Auxiliary: 30…20…10 of: GHD Sit...
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26
Jan

1.27.14 MONDAY warm up– 200 Double Unders Strength: 5×5 Banded Deadlift 3×10 DB Pull Overs Olympic: Snatch Practice 10 singles Snatch Grip High Pull 10...
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22
Jan

1.23.14 THURSDAY warm up– 200 Double Unders Olympic: 10min EMOM of: 3 Hang Cleans…225/155 3 Push Jerk…225/155 Metcon: Explode WOD Gymnasty: 50 Hollow Rock n...
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21
Jan

1.22.14 WEDNESDAY warm up– 5min Airdyne Strength: 5×1 Turkish Get Ups (left side right side is 1) Metcon: Explode WOD  
20
Jan

1.21.14 TUESDAY warm up– 1000m Row Strength: 2×10 Deadlift 2×10 Paralelle Pull Ups (feet on a bench pulling yourself to a racked barbell) Olympic: 3×3...
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14
Jan

1.15.14 WEDNESDAY warm up– 5min Airdyne Strength: 3×8 Landmine Rotations Olympic: 6×1 Power Cleans @ 85% 1xUnbroken Power Cleans…245/155 Metcon: Explode WOD (use 10/6 med...
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13
Jan

1.14.14 TUESDAY warm up– 1000m Row Strength: 3×3 Front Squat (double dip at bottom of squat) 3×3 Bench Press Metcon: Explode WOD Auxiliary: 2×25 Reverse...
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12
Jan

1.1.3.14 MONDAY warm up– 800m Jog Strength: 3×3 Deadlift 3×3 Weighted Pull Ups Metcon1: Explode WOD (use 97/70 for the KB's) Gymnasty: 2min L-Sit Metcon2:...
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7
Jan

1.8.14 WEDNESDAY warm up– 1000m Row Strength: 3×5 Snatch Grip Deadlift 3×5 OHS Olympic: 5×3 Power Snatch (singles @ 90%) Metcon: Explode WOD
6
Jan

1.7.14 TUESDAY warm up– 5min Airdyne Strength: 3×5 Shoulder Press 3×5 Dips Metcon: Explode WOD (use loading of 155/95 pounds Auxiliary: 2×25 Reverse Hypers Total...
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1
Jan

1.2.14 THURSDAY warm up– 1000m Row Olympic: 6×1 Hang Squat Snatch Strength: 3×8 Landmine Rotations 3×8 Strict Chin Ups Metcon: Explode WOD
31
Dec

1.1.13 WEDNESDAY warm up– 5min Airdyne Strength: 30min EMOM of: EVEN- 3 Bench Press (heavy) ODD- 6 KB Swings…97/70 Metcon: Explode WOD Auxiliary: 1mile Run
29
Dec

12.30.13 MONDAY warm up– 200 Double Unders Strength: 5×3 Below Knee Hang High Pull 5×3 Front Squats Metcon: Explode WOD Auxiliary: 3×25 GHD Sit Ups