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
Daily WOD
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
1.2.12 WEDNESDAY "CORN ROW" 4 Rounds of: 4 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats) 250m Row For Time Registration... Read More
1.1.13 TUESDAY "BABY NEW YEAR" 20 Squat Clean Thrusters…185/135 pounds 13 Ring Muscle Ups (sub: 3 ring rows, 3 ring dips per) For Time Post... Read More
12.31.12 MONDAY "BALL DROP" 15…10…5 of: Power Snatch…115/75 pounds High Double Wall Balls…20/14 pounds…12/10 feet For Time Endurance Day Post time and load to comments... Read More
12.30.12 SUNDAY ENDURANCE- "SANTA'S HELPER" With a partner complete the following: 10,000m Row One partner holds the following while the other partner rows: Top of the... Read More