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
Daily WOD
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
12.29.12 SATURDAY "DOUBLE BUBBLE" 50 Double Unders 10 Single Arm KB Snatch…70/53 pounds 100 Double Unders 20 Single Arm KB Snatch…70/53 pounds 150 Double Unders... Read More
12.28.12 FRIDAY “WHIPPERSNAPPER” 10-1 of: Power Clean…135/95 pounds Wall Ball Sit Ups… 20/14 pounds (3 Bar Muscle Ups after every set) For Time Post time... Read More
12.27.12 THURSDAY "BIRDSHOT" 3 Rounds of: 30 Cal Row 25 KB Swings…70/53 pounds 20 Burpees 3min Rest For Time Chase Post time and load to... Read More
12.26.12 WEDNESDAY "DA BOMB" 4 Rounds of: 21 Back Squats…135/95 pounds 15 Chest to Bar Pull Ups 9 HSPU's…45/25 plates For Time Post time and... Read More
12.24.12 MONDAY "12 DAYS OF EXPLODE XMAS" 1 Ring Muscle Up (sub: Bar MU or 3 ring rows, 3 ring dips) 2 OHS…95/65 pounds 3... Read More
12.23.12 SUNDAY ENDURANCE- "RAINDEER JANES" 4 Rounds of: 20 G.I. Janes 800m Run 1min Rest For Time Registration opens January 2nd, 8am and closes January... Read More
12.22.12 SATURDAY "GOOD TO BE ALIVE" 3 Rounds of: 15 Burpee Box Jumps…24/20" box 30 Cal Row 15 Ring Dips 30 Wall Ball Sit Ups…20/14... Read More
12.21.12 FRIDAY "DT" 5 Rounds of: 12 Deadlifts…155/105 pounds 9 Hang Cleans…155/105 pounds 6 Push Press…155/105 pounds For Time (repeat WOD from 12.27.10) (Time Cap... Read More
12.20.12 THURSDAY "WAITING ROOM" 20min OTM (on the min) ODD min- 3 Wall Climbs EVEN min- 7 KB Swings…97/70 pounds *choose a load or scale... Read More
12.19.12 WEDNESDAY "PEARLY GATES" 60 OHS…135/95 pounds (Every min on the min 1 Rope Climb…sub: 6 Ring Rows) For Time January 19th and 20th… Sign... Read More
12.18.12 TUESDAY "SQUID JUICE" 4 Rounds of: 30 Calorie row 20 Deficiet Push Ups (hands on 25's) 10 OH Walking Lunges…45/25 pounds 1min Rest For... Read More