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WEEK OF 4.28.25

27
Apr

WEEK OF 4.28.25

CROSSFIT EXPLODE

**MEMORIAL DAY MURPH AFTER PARTY FUNDRAISER**

Following “MURPH” we will have food and beverages and games to party and help raise some funds for Team Explode plus individual “Coach Tracy” headed to Nashville in May to compete at the next level of the 2025 CrossFit Games.

In preparation for Memorial Day “MURPH” these next coming weeks we will be incorporating running into the weekly schedule. 

Also, similar to the past few weeks we will be doing some mini BUILDER sessions before the METCON. The goal of these sessions is to build lean tissue and strengthen ligaments and tendons so we can apply maximum intensity to the daily Metcons.

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 4.28.25 “LOWER LIMB”

METCON:

5 Rounds of:

10 Front Squats…135/95

11 HSPU…floor

10 High Wall Balls…20/14…12/11

13 Chest to Bar Pull Ups

20 Air Squats

15/11cal Ski

For Time

(23min Time Cap)

MILE MASTERY:

3 Rounds of:

400m Run

1min Rest

200m Run

1min Rest

TUESDAY 4.29.25 “POWER WHEELS”

STRENGTH:

E4MOM for 12min:

8 Back Squats

8 DB Bench

8 Heavy Pull Ups

METCON:

Every 3min For 21min:

6 Power Cleans…155/105

21/17cal Bike

For Slowest Round

WEDNESDAY 4.30.25 “HOMER”

METCON:

3 Rounds of:

28/22cal Row

21 Bench Press…135/95

14 KB Swings…70/53

3min Rest

For Time

(24min Time Cap)

MILE MASTERY:

600m…400m…400m…600m Run (1min Rest between)

THURSDAY 5.1.25 “PREPPER”

STRENGTH:

E4MOM for 12min:

8 Deadlifts

8 Shoulder Press

8 Chin Ups

METCON:

Every 2min for 20min:

21 Air Squats

15 Push Ups

9 Pull Ups

For Slowest Round

FRIDAY 5.2.25 “WIND TUNNEL”

METCON:

2 Rounds of:

30/21cal Ski

1min Rest

30/21cal Row

1min Rest

30/21cal Bike

1min Rest

30 DB Sit Ups…35/25

1min Rest

For Time

(20min Time Cap)

MILE MASTERY:

14min AMRAP of:

100m Run

100m Jog

SATURDAY 5.3.25 “CHAIN YANK”

5 Rounds of:

(4) 40’ Sled Rope Drag…270/225

16 High Wall Balls…20/14…12/11

16 Toes to Bar

200m Run

2min Rest

For Time

SUNDAY 5.4.25 “ROX GARDEN”

HYROX:

45min AMRAP of:

20 Burpee Broad Jump

20/16cal Ski

20/16cal Row

Every 5min 30cal Run or (400m outside)

For Total Reps