5.9.11 MONDAY "GRACE" 30 Reps Clean n Jerk… 135/95 pounds For Time Post time and load to comments Strength: Shoulder Press 5…4…3…2 (30sec rest in... Read More
Daily WOD
5.8.11 SUNDAY REST DAY ***If you haven't already, sign up for Delaware Affiliate Challenge*** Date: Sat. May 21st 2011 sign in and rules at 8-830am first heat... Read More
5.7.11 SATURDAY "TOE JAM" 40 OHS… 95/55 pounds 40 Pull Ups 800m Run 30 OHS… 95/55 pounds 30 Pull Ups 1200m Run 20 OHS…95/55 pounds... Read More
5.6.11 FRIDAY "ERASER" 8 Rounds of: 8 SDLHP's… 115/75 pounds 8 G.I. Janes 8 Push Press…115/75 pounds 8 Toes to Bar 100m Run For Time ... Read More
5.5.11 THURSDAY REST DAY ***OPEN GYM TODAY DURING NORMAL CLASS TIMES*** (Get your butts in here and work on your weakness or make up missed... Read More
5.4.11 WEDNESDAY "SCARY BEES" 5min AMRAP of: 30 Bench Press… BW/60% BW pounds KB Swings…70/35 pounds For Total Reps of KB Swings (after completing 30reps... Read More
5.3.11 TUESDAY "EXPLODE CODE" 2 Rope Ascents…21 feet 100m Sled Pull… 90/45 pounds 10…9…8 of: Hang Clean… 95/55 pounds Push Press… 95/55 pounds 100m Sled... Read More
5.2.11 MONDAY "TEMPER TANTRUM" 5 Rounds of: 20 Sit Ups (Butterfly) 10 Deadlift… 275/185 pounds 5 HSPU's… hands on 45/25 pound plates 3min Rest For Time Post time... Read More
4.30.11 SATURDAY "CF GAMES OPEN WOD 11.6" 7min AMRAP of: 3…6…9…12…15…18…21…24…ect. of: Thrusters… 100/65 pounds Chest to Bar Pull Ups For Total Reps Post total... Read More
4.29.11 FRIDAY "FLY ON THE WALL" 2 Rounds of: 800m Run 15 Power Snatches…95/55 pounds 10 Turkish Get Ups (5 each arm)…70/35 pounds 5 Wall... Read More
4.28.11 THURSDAY REST DAY **Next week we will be holding open gym hours on Thursdays during normal class times. Come in during these times to... Read More
4.27.11 WEDNESDAY "RUSTY SCREW" 7min AMRAP of: 3…6…9…12…15…18…21…24…27…30…ect Clean n Jerk…115/75 pounds Knees to Elbows For Total Reps **Instead of programming this week's OPEN WOD... Read More
4.26.11 TUESDAY "TABATA CFX" Tabata= (8)20sec. rounds w 10sec. rest Tabata CFX= (32)20sec. rounds w 10sec. rest of: (8) rounds Deadlift… 135/95 pounds (8) rounds... Read More
4.25.11 MONDAY "MIND ERASER" 21…15…9 of: G.I. Janes KB Swings… 70/35 pounds For Time (repeat WOD from 1.17.11) Post time and load to comments ... Read More
4.24.11 SUNDAY REST DAY HAPPY EASTER EVERYONE ***CrossFit EXPLODE will be hosting the CrossFit Games OPEN Sectional WOD 11.6 on this Saturday 4.30.11. Everyone is... Read More
4.23.11 SATURDAY "BENDER" cash in: 800m Run 5 Rounds of: 6 Squat Snatch… 145/95 pounds 12 Chest to Bar Pull Ups cash out: 30 cal... Read More
4.22.11 FRIDAY "ENTER THE DRAGON" 400m Run 25 KB Swings… 70/35 pounds 20 Overhead Walking Lunges… 45/25 pound plate 10 Burpees 20 Overhead Walking Lunges…... Read More
4.21.11 THURSDAY REST DAY Validation for sectional scores will be going on during normal class times. If you are not getting your score validated please... Read More
4.20.11 WEDNESDAY "CF GAMES OPEN WOD 11.5" 20min AMRAP of: 5 Power Cleans… 145/100 pounds 10 Toes to Bar 15 Wall Balls… 20/14 pounds… 10/9... Read More
4.19.11 TUESDAY "GEORGE OF THE JUNGLE" Row 2000m At the top of every minute complete 4 Plated Burpees… 45/25 pounds For Time Post time... Read More
4.18.11 MONDAY "SLED DOGS" 150m Sled Pull… 90/45 pounds then: 21…15…9 of: Push Press… 115/75 pounds Box Jumps… 24/20" box For Time Post time... Read More
4.16.11 SATURDAY "SUPER SATURDAY" cash in: 1mile Run 15 Rounds of: 5 HSPU's… 45/25 pound plates 7 Chest to Bar Pull Ups 9 Hanging Squat Cleans… 75/45 pounds... Read More
4.15.11 FRIDAY "SMASH N GRAB" 4 Rounds of: 24 Wall Balls…20/14 pounds… 8/10 feet 12 SDLHP's… 115/75 pounds 400m Run For Time Post time and... Read More
4.13.11 WEDNESDAY "CF OPEN WOD 11.4" 10min AMRAP of: 60 Bar Facing Burpees 30 OHS… 120/90 pounds 10 Muscle Ups For Reps and Rounds Post... Read More
4.12.11 TUESDAY "QUEEN ANNIE" 50…40…30…20…10 of: Double Unders Sit Ups Air Squats For Time Post time to comments Auxiliary: "Hollow Rock n Roll" AMRAP 4min... Read More
4.11.11 MONDAY "DEAD TO RIGHTS" 21…15…9 of: Deadlift…115/75 pounds Hang Clean… 115/75 pounds Push Press…115/75 pounds (3 Burpees, 3 K2E's every minute. 3..2..1..go! burpees) Post... Read More
4.9.11 SATURDAY "THE PIGGY BACK WALTZ" Saturdays are always a fun day at Explode. Time to partner up again! Between you and a partner complete... Read More
4.8.11 FRIDAY "PAPA-ROTZY" 21…15…9 of: KB Swings… 70/53 pounds HSPU's For Time morning crew Post time and load to comments Auxiliary: 3 Rounds of: 500m... Read More
**UPDATE ON PRICING** as of 4.1.11 Explode Class Schedule Monday- Friday 6am- CrossFit Class 9am- CrossFit Class 5:30pm- CrossFit Class 6:30pm- CrossFit Class ... Read More
4.6.11 WEDNESDAY "CF GAMES OPEN WOD 3" 5min AMRAP of: Squat Clean n Jerk…165/110 pounds For Total Reps Post load and total reps... Read More
4.5.11 TUESDAY "SUMO-SPRINT" 5 Rounds of: AMRAP 1min 30sec of: 100m Sprint SDLHP…95/55 pounds 2min Rest For Reps (3,2,1… Go! 100m Sprint then the remainder... Read More
4.4.11 MONDAY "THE FOOL" 1min AMRAP of: Plate Burpees…45/25 pounds 2min AMRAP of: Chest to Bar Pull Ups 3min AMRAP of: OHS…95/55 pounds 2min AMRAP... Read More