Competitor’s WOD

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... Read More

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

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

2.6.14 THURSDAY warm up– 200 Double Unders Skillz: 4 Legless Rope Climbs (use your legs on the way down) Auxiliary: 8min Every 30sec of: 1... Read More

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... Read More

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... Read More

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

1.31.14 FRIDAY REST DAY TEAM TRAINING 3pm SATURDAY

1.30.14 THURSDAY warm up– 800m Jog Strength: 5×5 Pull Ups Metcon: Explode WOD Auxiliary: 3mile Jog

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... Read More

1.28.14 TUESDAY warm up– 1000m Row Olympic Practice: 10 single Low Hang Power Cleans 10 single Low Hang Squat Cleans 10 single Push Jerks (same... Read More

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... Read More

1.23.14 FRIDAY REST DAY 3pm TEAM TRAINING SATURDAY

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... Read More

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

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... Read More

1.20.14 MONDAY warm up– 800m Jog Strength: 2×10 Thruster (work up to a heavy set of 10 unbroken) 2×10 Bench Press (work up to a... Read More

1.17.14 FRIDAY REST DAY TODAY *NO TEAM TRAINING TOMORROW*

1.16.14 THURSDAY warm up– 800m Jog Strength: 3×3 OHS Metcon: Explode WOD Auxiliary: Unbroken HSPU's…25's

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... Read More

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... Read More

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:... Read More

1.10.14 FRIDAY REST DAY TEAM TRAINING SATURDAY 3pm

1.9.14 THURSDAY warm up– 200 Double Unders Strength: 3×5 Bent Over Rows 3×10 DB Pull Overs Olympic: 3×5 Hang Power Cleans (singles @ 80%) Metcon:... Read More

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

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... Read More

1.6.14 MONDAY warm up– 200 Double Unders Strength: 3×5 Hang Squat Clean 3×10 Med Ball Toes to Bar Metcon1: Explode WOD Auxiliary: 50 Box Jumps... Read More

1.3.14 FRIDAY REST DAY TEAM TRAINING SATURDAY 3PM **Come to team training with your goals for this upcoming Games season. We will have a competitor... Read More

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

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

12.31.13 TUESDAY warm up– 800m Jog Olympic: 10min EMOM of: 3 Jerks (move up in weight as you go) Metcon: 5 Rounds of: 30 Wall... Read More

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

12.27.13 FRIDAY REST DAY TEAM TRAINING 3pm TOMORROW

12.26.13 THURSDAY warm up– 200 Double Unders Metcon: Explode WOD Auxiliary: Run 1mile

12.23.13 MONDAY warm up– 200 Double Unders Strength: 5×3 Deadlift 5×3 Weighted Pull Ups Metcon1: Explode WOD Metcon2: 21…15…9 of: Deadlift…315/205 Box Jumps…24/20"

12.20.13 FRIDAY NO WORK TODAY, REST UP TEAM TRAINING TOMORROW 3pm