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
Daily WOD
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
1.6.12 FRIDAY "SWINGING IN THE BREEZE" 2min AMRAP of: 1min Rest 4min AMRAP of: 1min Rest 6min AMRAP of: 15 Toes to Bar 25 Air... Read More
1.5.12 THURSDAY "HALO" 5 Rounds of: 5 Muscle Ups 15 Box Jumps…24/20" box 2min Rest For Time The Tipton Clan- Nate, Dailey and Leah Post... Read More
1.4.12 WEDNESDAY "FILIBUSTER" 21…15…9 of: Power Snatch…115/75 pounds Burpees on a plate For Time Foundations- Jeff, Mike, Anne and Anne Post time and load to... Read More
1.3.12 TUESDAY "BEEFY CINDY" 20min AMRAP of: 5 Chest to Bar Pull Ups 10 Ring Dips 15 OHS…75/45 pounds For Total Rounds and Reps Katie ... Read More
1.2.12 MONDAY "TESTING A NEW YEAR" 20 Kitten-Puppy-Baby Bunnies…95/65 pounds (1rep KPBB= Squat Clean-Press-Back Squat-Press-Burpee on the Bar) Rest 5min 1000m Rest 2min 30 Toes... Read More
12.31.11 SATURDAY "GOOD BYE 2011" Done with a Partner 20 Wall Climbs 11 Rounds of: 2 Rope Accents 100m Sled Pull…135/115/90 pounds cash out: 1mile... Read More
12.30.11 FRIDAY "21 GUN SALUTE" 21min AMRAP of: 7 Deadlifts…275/185 pounds 7 G.I. Janes 7 KB Swings…70/53 pounds For Total Reps "Ex-plode-stacker" coming soon to... Read More
12.29.11 THURSDAY "JACK RABBIT" 6 Rounds of: 4 10m Shuttle Touches 6 HSPU's…45/25 pound plates 8 Knees to Elbows (top of every min 3 Burpees)... Read More
12.28.11 WEDNESDAY "FIRE LINE" 8min AMRAP of: 20 Double Unders 10 Chest to Bar Pull Ups 5 Burpee Box Jumps…24/20" box For Total Rounds and... Read More
12.27.11 TUESDAY "LOVE HANDLES" 21…15…9 of: Hang Cleans…135/95 pounds Front Squat…135/95 pounds Push Press…135/95 pounds For Time Post time and load to comments Auxiliary:... Read More
**ONLY 5:30pm and 6:30pm CLASSES TODAY** 12.26.11 MONDAY "COOKIE MONSTER" 10 Rounds of: 18 Sumo-KB Deadlift…70/53 pounds 12 HR Push Ups 6 Toes to Bar... Read More
12.24.11 SATURDAY "12 DAYS OF CHRISTMAS" 1 Burpee 2 Push Press…95/65 pounds 3 Front Squat…95/65 pounds 4 Hang Cleans…95/65 pounds 5 Deadlifts…95/65 pounds 6 Box... Read More
12.23.11 FRIDAY "DECK THE WALLS" 10 Wall Climbs 20 Hang Cleans…135/95 pounds 40 Wall Balls…20/14 pounds…10/8 feet 800m Run For Time A couple of silly... Read More
12.22.11 THURSDAY "ODE DE TABATA" Tabata= 20sec work, 10sec rest for 8 rounds 8 Rounds of: 20sec Air Squats 10sec rest then: 20sec KB Swings…53/35... Read More
12.21.11 WEDNESDAY "WOD SCALA" 5 Rounds of: 50 Double Unders 15 HR Push Ups 20 Steps Walking Lunges…45/25 pounds For Time Post time and load... Read More
12.19.11 MONDAY "UNBREAKABLE" 30…20…10 of: SDLHP's…95 pounds Box Jumps…24" box Toes To Bar For Time Jeff O. Post time and load to comments Auxiliary: 4min... Read More