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
Daily WOD
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
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