Call Us: (610) 517-5961

Daily WOD

9
Sep

9.10.10 FRIDAY "DEVIL'S BREW" 10/1… 1/10 of: DB Deadlift… 90/45 pounds Ring Dips For Time Post time and load to comments   Auxiliary: 4 Rounds...
Read More
7
Sep

9.8.10 WEDNESDAY "FARMER N THE DELL" 200m Farmers Walk… 70/35 pounds remainder of 20min AMRAP of: 6 HSPU's 18 Air Squats 24 Double Unders For...
Read More
6
Sep

9.7.10 TUESDAY "JUDGED BY 12" 3 Rounds of: 12 Squat Snatches… 115/75 pounds 12 Push Ups (hands release) 12 Clean n Press… 115/75 pounds 12 Toes...
Read More
5
Sep

9.6.10 MONDAY "NEUROTOXIN" 30…20…10 of: OHS… 115/75 pounds C2B Pull Ups Sit Ups For Time   Post time and load to comments   Strength:  Clean...
Read More
3
Sep

9.4.10 SATURDAY "ROAD KILL" 800m Run then: 5 Rounds of: 20 Wall Balls… 20/14 pounds 15 Pull Ups then: 800m Run For Time Trish n...
Read More
2
Sep

9.3.10 FRIDAY "AIR RAID" 10…9…8 of: Burpee Box Jumps… 20/18" box KB Swings… 70/35 pounds 400m Run then: 7…6…5 of: Burpee Box Jumps… 20/18" box...
Read More
31
Aug

9.1.10 WEDNESDAY "ZOOLANDER" 1min Row for Calories 1min Push Press…115/65 pounds 1min Sit Ups 1min SDLHP…115/65 pounds 1min Toes to Bar 1min Wall Balls…20/14 pounds...
Read More
30
Aug

8.31.10 TUESDAY "QUICK DRAW" 15…10…5 of: Squat Cleans… 135/75 pounds Burpees For Time Paige Post time and load to comments   Strength:  OHS 4…4…4…4 Auxiliary: ...
Read More
29
Aug

8.30.10 MONDAY "UPPER-BODY GRINDER" 400m Run 21…15…9 of: Pull Ups  Push Press… 115/55 pounds 400m Run 18…12…6 of: BW Bench Press C2 Row… cals 400m...
Read More
27
Aug

8.28.10 SATURDAY "DELAWARE AFFILIATE CHALLENGE" 400m Run 30 Wall Balls… 20/14 pounds 15 Push Press… 95/65 pounds 60 Sit Ups (butterfly sit ups for standard)...
Read More
26
Aug

8.27.10 FRIDAY "BUSTER" 21…15…9 of: Deadlifts… 225/155 pounds Pull Ups HSPU's For Time   Post time and load to comments   Strength:  Deadlift  2…2…2…2 
24
Aug

8.25.10 WEDNESDAY "SNATCHTASTIC" 10 Rounds of:  50 Double Unders (single rope jumps for L2's) 10 Snatch… 95/55 pounds For Time Lauren Plumey- 2009 CrossFit Games...
Read More
24
Aug

ANNOUNCING TEAM CrossFit EXPLODE CrossFit Explode will be taking a team to compete at CrossFit 215's Affiliate Challenge on October 3rd 2010.  We need 3...
Read More
23
Aug

8.24.10 TUESDAY "SUFFOCATION" 100 Thrusters… 80/45 pounds At the top of every minute do 3 Burpees and 3 K2E's (Knees to Elbows) until 100 Thrusters...
Read More
22
Aug

8.22.10 MONDAY "THOR'S HAMMER" L1's 7min AMRAP 20 reps Clean and Jerk… 155/95 pounds then: Remainder of 7min AMRAP of: 5 Chest to Bar Pull...
Read More
21
Aug

8.21.10 SATURDAY "EPIC CHIP" 25 Air Squats 7 Deadlifts… 135/95 pounds 25 Pull Ups 7 SDLHP's… 135/95 pounds 25 Burpees 7 Hang Cleans… 135/95 pounds 25...
Read More
19
Aug

8.20.10 FRIDAY "HALO" AMRAP 15min of: 5 RIng Dips 7 KB Swings… 70/35 pounds 9 Sit Ups (soles of feet touching) For Rounds and Reps...
Read More
17
Aug

8.18.10 WEDNESDAY "NANCY" 5 Rounds of: 400m Run 15 OHS… 95/55 pounds For Time   Post time and load to comments   Strength:  OHS 3…3…3…3…3
16
Aug

8.17.10 TUESDAY "MAN-MAKERS" 5 Rounds of: 20 Box Jumps… 20/18" box 10 Man-makers… 45/20 pound DB's (each hand) 10 Chest to Bar Pull Ups For Time **Man-Makers: ...
Read More
15
Aug

8.16.10 MONDAY "ROOT CANAL" 21…15…9 of: Power Snatch… 115/75 pounds Toes to Bar  Post time and load to comments   Strength:  Back Squat 5…5…5…5 Auxiliary: ...
Read More
14
Aug

8.14.10 SATURDAY "ADAMBROWN" 2 Rounds of: 24 Deadlift… 295/180 pounds 24 Box Jumps… 24/20" box 24 Wall Balls… 20/14 pounds 24 Bench Press… 195/75 pounds...
Read More
12
Aug

8.13.10 FRIDAY "GONE TO HELEN" 4 Rounds of: 21 KB Swings… 53/35 pounds 12 Pull Ups 400m Run For Time  Post time and load to...
Read More
10
Aug

8.11.10 WEDNESDAY "ARM AND HAMMER" 3 Rounds of: 8 HSPU's 16 SDLHP's… 115/75 pounds 16 Push Press… 115/75 pounds 8 C2B Pull Ups 200m Run For...
Read More
9
Aug

8.10.10 TUESDAY "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
8
Aug

8.9.10 MONDAY "DEAD SITTIN" 10 Rounds of: 15 Deadlifts… 135/95 pounds 15 Sit Ups For Time  Post time and load to comments   Auxiliary:  2x800m...
Read More
7
Aug

8.7.10 SATURDAY "RUN CINDY RUN" 1Mile Run Then the remainder of 20min AMRAP of: 5 Pull Ups 10 Push Ups (hand release) 10 Air Squats...
Read More
5
Aug

8.6.10 FRIDAY "BERSERKER" 200m Run 15 Squat Snatches… 115/75 Pounds 15 Ring Dips 200m Run 12 Squat Snatches… 115/75 pounds 12 Ring Dips 200m Run...
Read More