7.28.11 THURSDAY "STRENGTH DAY" "Continuous effort – not strength or intelligence – is the key to unlocking our potential." -WINSTON CHURCHILL Back Squat 3×3: (max... Read More
Daily WOD
7.27.11 WEDNESDAY "LUNG BURN" 10 Rounds of: 400m Run 10 Wall Balls…20/14 pounds…10/8 feet 5 Burpees onto plate For Time (repeat WOD from 7.5.10) CrossFit... Read More
7.26.11 TUESDAY "KNEED A LIFT" 7 Rounds of: 5 Hanging Squat Snatches… 115/75 pounds 10 Knees to Elbows For TIme Top Finishers from 2011 LOCKDOWN:... Read More
7.25.11 MONDAY "SHEITZ CREEK" 10 Rounds of: 3 Turkish Get Ups…53/35 pounds (each arm) 200m Row For Time Heat 1, WOD 12, 7:00am Explode LOCKDOWN ... Read More
7.24.11 SUNDAY REST DAY **The LOCKDOWN was a huge success** Throughout the night Saturday going into Sunday morninig there were countless stories of inspiration and... Read More
7.23.11 SATURDAY **DUE TO PREPARATION FOR THE LOCKDOWN WE WILL NOT BE HAVING CLASS TODAY** ***1st HEAT OF THE LOCKDOWN BEGINS AT 8PM*** Stop by... Read More
7.22.11 FRIDAY "GOODNIGHT MOON" 8min AMRAP of: 15 Wall Balls…20/14 pounds…10/8 feet 10 Straight Leg Sit Ups For Rounds and Reps Justin L. Post total... Read More
7.21.11 THURSDAY STRENGTH DAY Deadlift 3×5 1st set 65% of 1RM x5 2nd set 75% of 1RM x5 3rd set 85% of 1RM x5 or... Read More
7.20.11 WEDNESDAY "CHOOBATKA" 15min AMRAP of: 15 KB Swings… 70/53 pounds 10 Box Jumps… 24/20" box 5 Burpees onto Plate For Total Reps Jon A.... Read More
7.19.11 TUESDAY "JACKIE" 1000m Row 50 Thrusters…45/35 pounds 30 Pull Ups For Time *PR Board Worthy* Post time and load to comments Strength: Shoulder Press... Read More
7.18.11 MONDAY "DIANE" 21…15…9 of: Deadlift… 225/155 pounds HSPU's For Time *PR Board Worthy* Explodenites decent onto Test Your Metal. Great Job to everyone who... Read More
7.15.11 FRIDAY "TEST YOUR MEDAL WOD 2" 5 Rounds of: 10 Unbroken Hang Cleans… 135/85 pounds 15 Hand Release Push Ups For Time (Every time... Read More
7.14.11 THURSDAY "STRENGTH DAY" Day 2 of Strength training Thursday. Today we will be testing our 1rep max of Shoulder Press and Deadlift. You will... Read More
7.13.11 WEDNESDAY "FIGHT GONE BAD" 3 Rounds of: 1min Wall Balls… 20/14 pounds 1min SDLHP… 75/45 pounds 1min Box Jumps… 20/18" box 1min Push Press…... Read More
7.12.11 TUESDAY "LULLABY" 3 Rounds of: 400m Run 6 Wall Climbs For Time yaya!! Post time to comments Auxiliary: Tabata Sit Ups (with feet weighted... Read More
7.11.11 MONDAY "RANDY BELCH" 75 Power Snatch…75/45 pounds (at the top of every minute 3 burpees, 3 KTE's) *WOD starts with 3 and 3* For... Read More
7.9.11 SATURDAY "DIRTY DOU 2" With a partner complete: 4 Rounds of: 25m Tire Flip 400m Sled Pull…45/25 pounds cash out: 100 Burpees For Time... Read More
7.8.11 FRIDAY "DIZZY SPELL" 8min AMRAP of: 12 OHS…95/65 pounds 21 Double Unders 12 Sit Ups (straight leg) For Total Reps Post load and... Read More
7.7.11 THURSDAY "STRENGTH DAY" Day 1 of Strength Day Thursdays: We are going to be doing a modified version of Wendler's 5.3.1 program. Over the... Read More
WODs for EXPLODE LOCKDOWN: WOD 1- 8:00pm “FRAN” (5min time cap) 21…15…9 of: Thrusters…95/65 pounds Pull Ups WOD 2- 9:00pm “DEAD FROG” (5min... Read More
7.6.11 WEDNESDAY "BEACH WOD" 50…40…30…20…10 of: Wall Balls…20/14 pounds …10/8 feet KB Swings…53/35 pounds Box Jumps…24/20" box For Time (30min time cap) compliments of CF... Read More
7.5.11 TUESDAY LOCKDOWN WODs 8 and 11 "FLY CATCHER" 10-1 of: Power Cleans…115/75 pounds Toes to Bar For Time 10min Rest Then: "BED WETTER" 1000m... Read More
7.4.11 MONDAY HAPPY 4TH OF JULY!! **NO CLASS TODAY. ENJOY THE HOLIDAY. SEE YOU ALL TUESDAY!** Do this WOD at home or on vacation "ANNIE"... Read More
7.2.11 SATURDAY "MURPH" 1 mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 mile Run For Time Mark your calendars for... Read More
7.1.11 FRIDAY "ROOSTER CROW" 8min AMRAP of: 400m Sled Pull…45/25 pounds with the remainder of 8min complete AMRAP of: 10 KB Swings… 70/53 pounds 5... Read More
6.30.11 THURSDAY REST DAY (OPEN GYM DURING REGULAR SCHEDULED CLASS TIMES) COMING SOON… July 7th 2011 "STRENGTH DAY" Experiencing a decrease in work capacity when... Read More
6.29.11 WEDNESDAY "BLOWBACK" 15 Muscle Ups (sub 30 ring rows, 30 ring dips) then: 3 Rounds of: 15 SDLHP… 95/65 pounds 10 Burpees For Time... Read More
6.28.11 TUESDAY "BETA BLOCKER" 3 Rounds of: 10 Deadlift… 275/185 pounds 50 Double Unders For Time Post time and load to comments Auxiliary:... Read More
6.27.11 MONDAY "SPONTANEOUS COMBUSTION" 10…9…8 of: Hanging Squat Cleans… 95/65 pounds Push Press….95/65 pounds Butterfly Sit Ups HSPU's Pull Ups 400m Run 7…6…5 of: Hanging... Read More
6.26.11 SUNDAY REST DAY Anyone interested in putting your CrossFit skills and work capacity to the test check out, "Test Your Medal". CrossFit competition... Read More
6.25.11 SATURDAY "DUCK BUTTER" With a partner complete the following: 8 Rounds of 8 Wall Climbs 16 Chest to Bar Pull Ups 150m Run For... Read More
6.24.11 FRIDAY "JACK" 20min AMRAP of: 10 Push Press…115/65 pounds 10 KB Swings…53/35 pounds 10 Box Jumps… 24/20" box For Rounds and Reps (repeat WOD... Read More