2.11.12 SATURDAY "RIPCORD" 2 Rounds of: 10 Burpees 9 Deadlifts…115/65 pounds 8 Hang Cleans…115/65 pounds 7 Push Press…115/65 pounds 6 Back Squats… 115/65 pounds 5... Read More
Daily WOD
2.10.12 FRIDAY "ROW BUTT" 5 Rounds of: 500m Row 25m Walking Lunge…25/10 pound plate 25 HR Push Ups For Time Post time and load to... Read More
2.9.12 THURSDAY "JUMP BACK" 100 Box Jumps…24/20" box (every min on the min 8 Pull Ups) For Time *scale pull ups appropriately to resume box... Read More
2.8.12 WEDNESDAY "TO THE CORE" 30…20…10 of: Toes to Bar Deficit Deadlift…185/115 pounds (standing on a 45# plate) Wall Ball Sit Ups…20/14 pounds 20m Bear... Read More
2.7.12 TUESDAY "WATERFALL" 30 OHS…155/95 pounds 1500m Row For Time (dropped barbell has a 100m Run penalty before resuming OHS reps) Tom Post time and... Read More
2.6.12 MONDAY "CUE BALL" 21…15…9 of: SDLHP's…115/65 pounds Burpees For Time *Don't forget to register for the CrossFit Games Open! We have a team looking... Read More
2.4.12 SATURDAY "SMURPH" 20 Rounds of: 200m Run 5 Pull Ups 10 Push Ups 15 Air Squats For Time coach Lauren *Register for the CrossFit... Read More
2.3.12 FRIDAY "GO-GETTER" 200m Sled Pull…90/45 pounds then: 3 Rounds of: 24 KB Swings…70/53 pounds 12 HSPU's For Time Register for the "Open" under team CrossFit... Read More
2.2.12 THURSDAY "DANCING BEARS" 9 Bears Complex… 155/95 pounds 100 Double Unders 7 Bear Complex…155/95 pounds 75 Double Unders 5 Bear Complex… 155/95 pounds 50... Read More
2.1.12 WEDNESDAY "THE REEPER" 21 Chest to Bar Pull Ups 21 Straight Leg Sit Ups 9 Wall Climbs 15 Chest to Bar Pull Ups 15... Read More
1.30.12 MONDAY "BACK BLAST" 3 Rounds of: 30 Back Squat…95/55 pounds 15 Push Press…95/55 pounds 400m Run For Time 5pm class Post time and load... Read More
1.28.12 SATURDAY "NUTTS" For Time: 10 Hand Stand Push Ups 15 Deadlifts…250/155 pounds 25 Box Jumps… 30/24" box 50 Pull Ups 100 Wall Balls… 20/14 pound ball... Read More
1.27.12 FRIDAY "RAIN DANCE" 12min AMRAP of: 200m Run 9 KB Swings…70/53 pounds 6 Knees to Elbows 3 G.I. Janes For Rounds and Reps Post... Read More
1.26.12 THURSDAY "WALL FLY" 10 Rounds of: 3 Wall Climbs 30 Double Unders For Time John Post time and load to comments *From now on... Read More
1.25.12 WEDNESDAY "AIRFORCE" 20 Thrusters…95/65 pounds 20 SDLHP's…95/65 pounds 20 Push Press…95/65 pounds 20 Front Squats…95/65 pounds (top of every min 4 Burpees) For Time... Read More
1.25.12 TUESDAY "THE CLASSIC" 15…10…5 of: KB Swings…70/53 pounds Box Jumps…24/20" box Chest to Bar Pull Ups HR Push ups 10m Shuttle Touches For Time... Read More
1.23.12 MONDAY "HIGH BALL" 5 Rounds of: 12 Wall Balls…20/14 pounds…12/10 feet** 12 Toes to Bar cash out 50m Walking Lunges…45/25 puonds For Time **Everyone... Read More
1.21.12 SATURDAY "PARTNER PULL" With a partner complete the following: 3 Rounds of: 2000m Row (one partner holds a plate above their head while the... Read More
1.20.12 FRIDAY "TRICK OF THE TRADE" 15 Muscle Ups (sub 3 ring rows, 3 ring dips) 30 Hang Power Snatch…115/65 pounds 200 Double Unders **Every... Read More
1.19.12 THURSDAY "DASH FOR THE DEAD" 800m Run with the remainder of 20min complete AMRAP of: 10 Deadlifts…225/135 pounds 5 HSPU's…25/floor plates (At 10min Run... Read More
1.18.12 WEDNESDAY "THOR'S RISE" 10-1 Thrusters…135/85 pounds (after each set complete 1 Rope Accent/sub 3 "perry pulls") For Time Lauren- PA's Fittest Comp Post time... Read More
1.17.12 TUESDAY "SHAWSHANK" 5 Rounds of: 5 Burpees 10 KB Swings…70/53 pounds 30 Box Jumps…20/18" box 10 KB Swings…70/53 pounds 5 Burpees 1min Rest Paige-... Read More
1.16.12 MONDAY "POWER BALL" 5 Rounds of: 20 Wall Balls 10 Power Cleans…135/75 pounds 20 Straight Leg Sit Ups For Time **Thanks to everyone who... Read More
1.14.12 SATURDAY "FRANK'S HOT SAUCE" 10 Rounds of: 5 G.I. Janes 50m Sprint (indoors) 1min Rest For Time **Your fellow athletes and trainers from Explode... Read More
1.13.12 FRIDAY "FOG NINJA" 4 Rounds of: 16 Box Jumps…24/20" box 16 Hang Cleans…95/55 pounds 16 Front Squats…95/55 pounds 6 Wall Climbs For Time Fog... Read More
1.11.12 WEDNESDAY "DOUBLE UNDER HELEN" 3 Rounds of: 100 Double Unders 21 KB Swings…53/35 pounds 12 Pull Ups For Time Matt Post time and load... Read More
1.10.12 TUESDAY "KICK IN THE JIBBLIES" 10…9…8…7 Wall Balls…20/14 pounds/ SDLHPs…115/65 pounds/ Burpees 400m Run 6…5…4…3…2…1 Wall Balls…20/14 pounds/ SDLHPs…115/65 pounds/ Burpees 400m Run For... Read More
1.7.12 SATURDAY "CAR WRECK" With a partner complete the following: 3 Rounds of: 50m Tire Flip (both partners Burpee Tire Jump after each Flip) 400m... Read More