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
Daily WOD
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
3.25.11 FRIDAY "SHUTTLE ROW" 15 Burpees 15 Shuttle Touches… 15 feet 500m Row 10 Burpees 10 Shuttle touches…15 feet 1000m Row 5 Burpees 5 Shuttle touches…... Read More
3.23.11 WEDNESDAY "TABATA BARBELLS" 1) Tabata Deadlift… 1.25/1 bodyweight Rest 3 minutes 2) Tabata Hang Squat Clean… 0.75/0.5 bodyweight Rest 3 minutes 3) Tabata Power Snatch… 0.5 /0.25... Read More
3.21.11 TUESDAY "SIZZZUUURRP" 30…25…20…15 of: Pull Ups Push Ups Air Squats For Time Post time and scalling to comments Auxiliary: 8x100m sprints *Note... Read More
3.21.11 MONDAY "AGAINST THE ROPES" 3 Rope Accent…21 feet 21 OHS…115/75 pounds 21 Knees to Elbows 2 Rope Accent…21 feet 15 OHS…115/75 pounds 15 Knees to... Read More
3.19.11 SATURDAY "DAMN NEAR KILLED EM" (back by popular demand from 9.18.10) 100 Double Unders 25 Deadlifts… 275/185 pounds 25 HSPU's 25 KB Swings… 70/35... Read More
3.18.11 FRIDAY “MYSTERY WOD” -show up for class ready for anything! ***If you haven’t registered for the CrossFit Games Open, do so. Every Thursday we... Read More
3.15.11 TUESDAY "SECTIONAL PREP 3" 21…15…9 of: Wall Balls…20/14 pounds…10/8 feet Power Snatch… 95/55 pounds Butterfly Sit Ups For Time Ramp Stampers! Post time and... Read More
3.14.11 MONDAY "RAMP STAMP" 3 Rounds of: 150m Run (chain-link fence n back) 15 SDLHP… 95/55 pounds 10 Burpees 5 HSPU's For Time Cool video... Read More
3.13.11 SUNDAY REST DAY OPEN HOUSE on Saturday was amazing! A big THANK YOU to everyone who made this happen, none of this could have... Read More
***OPEN HOUSE GRAND OPENING*** (From 11:00am until whenever) -Bring the whole family! We will have a moonbounce for the kiddies and loads of food and beverages.... Read More
3.11.11 FRIDAY "NEW DAWN" 21…15…9 of: Wall Balls…20/14 pounds 12/10 feet KB Swings…97/53 pounds For Time Post time and load to comments Strength: Back... Read More
3.9.11 WEDNESDAY "SECTIONAL PREP 1" 8min AMRAP of: 1 Thruster…95/55 pounds 1 SDLHP…95/55 pounds Complete one rep of each then 2 reps of each and... Read More
3.7.11 MONDAY "SUNSHINE STATE SLAMMER" 30 Muscle Ups (sub: 90 Pull Ups, 90 Ring Dips) 30 Burpees For Time Post time to comments Strength: ... Read More
3.5.11 SATURDAY "THE SEMENZA MIXER" 3 Rounds of: 21 Back Squats…155/95 pounds 12 Push Press… 155/95 pounds 500m Row For Time Post time and load to... Read More
3.4.11 FRIDAY "THE ARNOLD" 21…15…9 of: Bench Press… BW/60%BW pounds Deadlift… 225/155 pounds For Time (repeat WOD from 6.5.2010) Post time and load to... Read More
3.3.11 THURSDAY REST DAY ***SATURDAY MARCH 12th 11:00am OPEN HOUSE*** Saturday March 12th 2011 we will be having an Open House at the NEW CrossFit... Read More
3.2.11 WEDNESDAY "NANCY" 5 Rounds of: 400m Run 15 OHS… 95/55 pounds For TIme Post time and load to comments Strength: OHS 5…5…5... Read More
3.1.11 TUESDAY "DIVERSITY NOW" 40…30…20…10 of: Ring Push Ups Sit Ups (feet anchored by DB's) Power Clean…75/45 pounds then: 400m Run For Time Post... Read More
2.28.11 MONDAY "DIVERSITY LATER" 10-1 of : Squat Snatch… 135/95 pounds Chest to bar Pull Ups then: 100 Double Unders For Time Post time... Read More
***We came, we saw… we lost 🙁 Congratulations Team Inspire! You guys did a great job today and pulled off a sweet victory. Matt and... Read More
2.26.11 SATURDAY "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
Events for Explode vs Inspire Competition on Sunday – 2.27.11 Location:Frazer Plaza446 Lancaster AveFrazer, Pa 19355(At the intersections of rt. 352 and rt. 30) EVENT 1... Read More
2.25.11 FRIDAY 50 Power Cleans… 135/95 pounds 50 Wall Balls… 20/14 pounds 50 KB Swings… 70/35 pounds For Time Post time and load to... Read More
2.23.11 WEDNESDAY "PLUMBER'S CRACK" 21 Thrusters… 115/75 pounds 3 Rounds of "Cindy" 5 Pull Ups 10 Push Ups 15 Air Squats 15 Thrusters… 115/75 pounds... Read More