7.30.11 SATURDAY "CHIP AHOY" 100m Sled Pull…90/45 pounds 90 Double Unders 80 KB Swing…35/18 pounds 70 Cals on the Rower 60 Sit Ups (butterfly) 50... Read More
Daily WOD
7.29.11 FRIDAY "KILL BILL VO. 1" 12…9…6 of: Muscle Ups (sub 3 ring rows, 3 ring dip per) Squat Clean n Press… 135/95 pounds For... Read More
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
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