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
Daily WOD
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
4.2.11 SATURDAY "THE BIG KABOSH" 800m Run then: 15…10…5 of: G.I. Janes KB Swings… 97/53 pounds For Time Post time and load to... Read More
4.1.11 FRIDAY "4 40's OF CRAZY HORSE" 2 Rounds of: 40 Double Unders 40 Hang Cleans… 95/55 pounds 40 Push Press…95/55 pounds 40 Calorie Row For Time Post... Read More
3.31.11 THURSDAY REST DAY "LADIE'S NIGHT" Today we will be validating scores for those athletes competing in the CF Games Open during the regularly scheduled... Read More
3.30.11 WEDNESDAY "CF GAMES OPEN WOD 2" 15min AMRAP of: 9 Deadlifts…155/100 pounds 12 Hand Release Push Ups 15 Box Jumps…24/20" box For Rounds and... Read More
3.29.11 TUESDAY "PUMP AND RUN" 3 Rounds of: 10 Muscle Ups 400m Run 5min Rest Each Round for Time Post total time of all 3... Read More
3.28.11 MONDAY "BIRTH OF THE PR BOARD" 21…15…9 of: Thrusters…115/75 pounds SDLHP's…115/75 pounds For Time (PR Boards are up, time to leave your mark)... Read More
3.26.11 SATURDAY "SPECIAL SAUCE" 5 Rounds of: 5 HSPU's 10 Power Cleans…135/95 pounds 15 Wall Balls…20/14 pounds …10/8 feet 20 KB Swing…53/35 pounds (Rest 3min)... Read More