WEEK OF 3.3.25
***FAT8 concludes Monday!! In order to be eligible for the cash prize you have to check out on Monday 3/3/25
***NEW CLASS ADDED***
Thursday 7pm HYROX Prep
**EXCUSE THE MESS**
We are currently adding some new strength training machines at Explode for more training options in addition to classes. Please be patient as we figure out the best layout and get all the machines put together.
My goal in programming and your goal as an athlete should always align under the concept of CONSISTENCY. Workout and train always with the intention that it is better to train tomorrow than it is to win today.
If you ever have any questions about programming and our intentions, please reach out.
FOLLOW the INSTAGRAM @crossfitexplode
See you all at the gym💪🏻
MONDAY 3.3.24 “MURPH PREP”
STRENGTH:
5min EMOM of:
2 Front Squat
METCON:
Every 5min for 25min:
2 Rounds of “CINDY”
20 KB Swings…70/53
-remainder of 4min AMRAP Cal Run
For Total Calories Run
TUESDAY 3.4.24 “POTABLE”
STRENGTH:
5min EMOM of:
2 TnG Clean n Jerks
METCON:
4 Rounds of:
5min AMRAP of:
30cal Row
15 Clean n Jerks…135/95
2min Rest
For Total Reps
WEDNESDAY 3.5.25 “TWINKLE TOES”
STRENGTH:
Every 2min for 10min:
8 Weighted Pull Ups
10 Deadlifts
12 Barbell Curls
METCON:
27…21…15…9 of:
Toes to Bar
Back Squat…115/75
For Time
(12min Time Cap)
THURSDAY 3.6.25 “HIGH PACE”
STRENGTH:
Every 2min for 10min:
8 Bench Press
10 Shoulder Press
12 Dips
METCON:
E3MOM for 24min:
*each round alternate between the Bike and Ski Erg
:30sec AMRAP of Bike Cals
:30sec AMRAP of Ski Cals
For Total Calories
*7:00pm HYROX*
400M Run
800M Run
1200M Run
1200M Run
800M Run
400M Run
** after each run:
-30M Sled Push
-30M Sled Pull
(46min Time Cap)
FRIDAY 2.28.25 “OPEN WOD 25.1”
(22.3 repeat)
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)
SATURDAY 3.1.25 “JANES ADDICTION”
10 Rounds of:
60m Farmers Carry…97/70’s
7 Bench Press…205/125
8 S. Arm KB Hang Snatch…97/70
7 G.I. Jane’s
For Time
SUNDAY 3.2.25 “ROX OFF”
HYROX:
E4MOM for 40min:
Cash in- 200m Run
Then:
R1- 40 Wall Balls
R2- 30m Burpee Broad Jump
R3- 30m Walking Lunge
R4- 30m Sled Push
R5- 500m Row
R6- 500m Ski
R7- 30m Farmers Carry
R8- 30m Sled Rope Pull
R9- 30m Burpee Broad Jump
R10- 40 Wall Balls
For Slowest Round
*each round cashes in with the 200m run followed by the specific rounds work