2.8.13 FRIDAY "MUSCLE MUSIC" 3 Rounds of: 7 Ring Muscle Ups (sub: 14 Ring Rows then 14 Ring Dips) 14 High Double Dip Wall Balls…20/14... Read More
Daily WOD
2.7.13 THURSDAY "SUPER PUMP" 5 Rounds of: 10 HSPU's…25/floor 10 Power Cleans…165/115 pounds For Time (12min Time Cap) Post time and load to comments Skill:... Read More
2.6.13 WEDNESDAY "FIZZY SODA" 21…15…9 of: Back Squat…135/95 pounds Chest to Bar Pull Ups For Time (repeat WOD from 7.10.12) Post time and load to... Read More
2.5.13 TUESDAY "TABABTA SHAKAZULU" Tabata Calorie Row Tabata Burpees Tabata WB Sit Ups Tabata KB SDLHP…70/53 pounds For Total Reps Post total reps to comments... Read More
2.4.13 MONDAY "FIRE CODE" 16min AMRAP of: 16 Hang Squat Cleans…95/55 pounds 8 Toes to Bar 16 Push Press…95/65 pounds 8 Toes to Bar 16... Read More
2.3.13 SUNDAY ENDURANCE- "JANE'S ADDICTION" With a partner complete the following: 12 Rounds of: 6 G.I. Janes 500m Row then: 12 Rounds of: 6 G.I.... Read More
2.2.13 SATURDAY "2011 OPEN WOD 11.1" 10min AMRAP of: 30 Double Unders 15 Power Snatches…75/55 pounds For Total Reps Post load and total reps... Read More
2.1.13 FRIDAY "BACK LASH" 2 Rounds of: 10 Ring Muscle Ups (sub: 30 Pull Ups, 30 HR Push Ups) 20 Deadlifts…275/185 pounds 40 Wall Balls…20/14 pounds…10/8 feet... Read More
1.31.13 THURSDAY "PRESSURE POINT" 7min AMRAP of: 7 HSPU's…25/floor 14 Box Jumps…24/20" box For Total Reps Post total reps to comments Auxiliary: HS Walk for... Read More
1.29.13 TUESDAY "SHAVING GRACE" 30 Clean and Jerk…155/105 pounds (every min on the min 4 Toes to Bar) For Time Brynn Post time and load... Read More
1.28.13 MONDAY "CINDY'S PUNCH" cash in- 50 KB Swings…53/35 pounds then: 10 Rounds of: "Cindy" (5 Pull Ups, 10 Push Ups, 15 Air Squats) then:... Read More
1.27.13 SUNDAY ENDURANCE- "DIZZY BAT" With a partner complete the following: 20 Rounds of: 300m Row 10 10m Shuttle Touches 5 Burpees For Time Combine2... Read More
1.26.13 SATURDAY "UP IN SMOKE" 12min AMRAP of: 12 Double Dip Wall Balls…20/14 pounds…12/10 feet 2 Rope Climbs For Total Reps Coach Ty Post total... Read More
1.25.13 FRIDAY "3 QUEENS" 9…7…5 of: Power Snatch…135/95 pounds Burpees Then: 15….10…5 of: Thrusters…135/95 pounds Toes to Bar Then: 21…15…9 of: Deadlift…135/95 pounds HR Push... Read More
1.23.13 WEDNESDAY "BETA BLOCKER" 5 Rounds of: 15 Chest to Bar Pull Ups 10 HSPU's…25/floor 15 Front Squat…115/75 pounds For Time Post time and load... Read More
1.22.13 TUESDAY "CLEAN SHOOTIN" 7min AMRAP of: 14 Shoot Throughs 14 Hang Cleans…115/75 pounds 14 Butterfly Sit Ups For Reps Post time and load to... Read More
1.21.13 MONDAY "JITTERBUG" 2 Rounds of: 30 Burpee Box Jumps Overs…24/20" box 30 SDLHP's…95/65 pounds For Time Explode Combine 2 Post time and load to... Read More
1.20.13 SUNDAY NO CLASSES Day 2- EXPLODE COMBINE 2 Day 2 of a weekend of workouts, come out and cheer on your fellow Explode athletes.... Read More
1.18.13 FRIDAY "BLOOD LUNG" WOD1- 21…15…9 of: Calorie Row Push Press…95/65 pounds For Time (immediately following…) WOD2- "BUSTED WHEEL" 1mile Run For Time Pos time... Read More
1.17.13 THURSDAY "SHANANAGANS" 8min AMRAP of: 5 HSPU's 6 KB Swings…70/53 pounds 7 Toes to Bar For Total Reps Who will be top 6? EXPLODE... Read More
1.16.13 WEDNESDAY "SWIFT KICK" 10…9…8…7 of: High Wall Balls…20/14 pounds…12/10 feet SDLHP's…135/95 pounds 100 Double Unders 6…5…4…3…2…1 of: High Wall Balls…20/14 pounds…12/10 feet SDLHP's…135/95 pounds... Read More
1.15.13 TUESDAY "SCARED STIFF" 4 Rounds of: 15 OHS…95/65 pounds 15 Pull Ups (3 burpees every min on the min) For Time Kayla and Dave... Read More
1.14.13 MONDAY "BIG MUSCLES" 5 Rounds of: 500m Row 20 Ring Dips For Time Post time to comments Auxiliary: Unbroken Toes to Bar Explode Combine... Read More
1.13.13 SUNDAY ENDURANCE- "RUN TESTY" 1mile Run 50 KB Swings…53/35 pounds 3min Rest 1200m Run 40 KB Swings…53/35 pounds 2min Rest 800m Run 30 KB... Read More
1.12.13 SATURDAY "JUST A TASTE" 5 Rounds of: 1:30min AMRAP of: 5 Bar Muscle Ups (scale: 5 pull ups, 5 push ups) remainder of 1min... Read More
1.11.13 FRIDAY "ANNIE" 50…40…30…20…10 of: Double Unders Butterfly Sit Ups For Time Post time to comments Skill: Double Unders Strength: 6min to establish 1RM... Read More
1.10.13 THURSDAY "TABATA SHTF" (Tabata= 8 Rounds of 20sec work, 10sec Rest) Tabata Calorie Row Tabata Burpees Tabata 10m Shuttle Touch Tabata SDLHP…95/65 pounds For... Read More
1.9.13 WEDNESDAY "HELLFIRE" 9…6…3 of: OHS…135/95 pounds Toes to Bar Burpees over Bar Power Snatch…135/95 pounds For Time Tony Post time and load to comments... Read More
1.8.13 TUESDAY "FLIRTY 30" 2 Rounds of: 30 Wall Ball Sit Ups…20/14 pounds 30 Hang Cleans…95/65 pounds 30 Front Squats…95/65 pounds 30 Push Press…95/65 pounds... Read More
1.7.13 MONDAY "BEANSTALK" 2 Rounds of: 5 Rope Accents (3 perry pulls per) 15 Wall Climbs For Time (repeat WOD from 9.27.12) Post time and... Read More
1.6.13 SUNDAY ENDURANCE- "SNICKERS" 3 Rounds of: 800m Run Rest 2min 1000m Row Rest 2min 10 Shoot Throughs 40 Straight Leg Sit Ups Rest 2min ... Read More
1.5.13 SATURDAY "SARIN-ADE" 21…15…9 of: High Wall Balls…20/14 pounds…12/10 feet Chest to Bar Pull Ups For Time Post time and load to comments Skill: Chest... Read More
1.4.13 FRIDAY "HEIMLICH MANEUVER" With a partner complete: 2 Rounds of: 2min AMRAP of: 15 SDLHP…95/65 pounds 20 Box Jumps…24/20" box 1min Rest 2min AMRAP... Read More
1.3.13 THURSDAY "TOE JAM" 5 Rounds of: 15 KB Swings…70/53 pounds 10 Toes To Bar 5 Burpees For Time Doug Post time and load to... Read More