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
Daily WOD
2.22.11 TUESDAY "PURPLE DRANK" 4 Rounds of: 6 Deadlifts… 315/205 pounds 12 Ring Dips 40 Double Unders For Time (2.21.11 WOD from CFNE) Post... Read More
2.21.11 MONDAY "ALMOST THERE" 3 Rounds of: 50 KB Swings… 70/35 pounds 50 Butterfly Sit Ups 400m Run For Time New Location progress as of Feb.... Read More
2.19.11 SATURDAY "CLIMBING UP THE WALLS" 5 Rounds of: 10 Wall Climbs 20 Sit Ups 30 Box Jumps… 24/20" box For Time Fresh new "Explogo"... Read More
***CLASSES AT NEW LOCATION STARTING TUESDAY MARCH 8th*** CrossFit Explode 540 E. Union St. West Chester, PA 19382 As of March 8th class times are: Monday- Friday 6am... Read More
2.18.11 FRIDAY "BADGER" 3 Rounds of: 30 Squat Cleans… 95/55 pounds 30 Pull Ups 800m Run For Time (repeat WOD from 6.18.10) Post time... Read More
2.16.11 WEDNESDAY "POKER FACE" cash in: 30 Bench Press… BW/60% BW then: 21…15…9 of: OHS…115/75 pounds Knees to Elbows then: cash out: 500m Row For... Read More
2.15.11 TUESDAY "JACKED UP JACKIE" 1000m Row 50 Thrusters…95/55 pounds 30 C2B (chest to bar) Pull Ups For Time Post time and load to... Read More
2.14.11 MONDAY "SWEETHEART" 5 Rounds of: 12 SDLHP's… 115/75 pounds 12 Push Press… 115/75 pounds 400m Run 5 Burpees over bar For Time pistol on new plumbing... Read More
2.12.11 SATURDAY "NASTY GIRLS" 3 Rounds of: 50 Air Squats 7 Muscle Ups (sub: 3x pull ups n ring dips) 10 Hang Power Cleans… 135/95... Read More
2.11.11 FRIDAY "FILTHY 50" 50 Box Jumps 20" box 50 Jumping Pull Ups 50 KB swings…35/15 pound KB 50 Lunges 50 KTE's (Knees to Elbows)... Read More
2.9.11 WEDNESDAY "ADAM BOMB" 6 Rounds of: 3 Snatches…135/95 pounds 6 Ring Dips 9 Toes to bar For Time Post time and load... Read More
2.8.11 TUESDAY "CHECK ENGINE LIGHT" 7 Rounds of: 5 Hang Cleans… 95/55 pounds 7 Push Press… 95/55 pounds 9 Back Squats… 95/55 pounds 11 Pull Ups... Read More
2.7.11 MONDAY "DIANE" 21…15…9 of: Deadlift…225/155 pounds HSPU's For Time (repeat WOD from 2.12.10 and 11.18.09) Coming soon, new location!! Post time and load... Read More
2.5.11 SATURDAY "DISPOSABLE HEROES" 5 Rounds of: 400m Run 40 Walking Lunges 25 K2E's 25 Push Ups 25 G.I. Janes For Time Post time... Read More
2.4.11 FRIDAY "JACKHAMMER" 10-1 of: Squat Clean… 115/75 pounds HSPU's For Time Post time and load to comments Strength: Deadlift 3…3…3 then: 1min AMRAP... Read More
2.2.11 WEDNESDAY "NEW GROUND" 90 Double Unders 9 Man-Makers… 30/15 pounds 70 Double Unders 7 Man-Makers… 30/15 pounds 50 Double Unders 5 Man-Makers…30/15 pounds For Time 5,000sqftNew Location, 540 E. Union... Read More
2.1.11 TUESDAY WOD 1– "SMASHER" 1-5 Power Clean…205/135 pounds 5-1 Muscle Ups For Time 5min Rest then: WOD 2– "HELLFIRE" 9…6…3 of: OHS…135/95 pounds... Read More
1.31.11 MONDAY EXPLODE WINS Thank you CrossFit 215 for putting the event together and coming up with some fair and balanced WODs. Thank you CFWC... Read More
1.28.11 FRIDAY **Anyone competing tomorrow, come in, get a sweat and brush up on some skills. We have all been working hard day in and day out. The... Read More
1.27.11 EVENT DETAILS FOR AFFILIATE THROWDOWN SATURDAY JANUARY 29th 8am First, cant wait for this weekend, its going to be a blast. I CC everyone... Read More
1.25.11 TUESDAY "RETURN TO SENDER" 50 Box Jumps…20/18" box 40 DB Push Press… 35/25 pound DB's 30 Air Squats 20 Pull Ups 10 Burpees 20... Read More
**Team competetion is this Saturday the 29th. If you made the top 10 but cannot compete this Sat, please let me know ASAP. If you... Read More
1.24.11 MONDAY "RECOVERY" I hope everyone is recovering nicely from last week's blast of 9 WOD's. Today we are going to focus on Mobility and... Read More
LAST DAY OF TEAM EXPLODE TRYOUTS! 1.22.11 SATURDAY WOD 9 "CEMENT MIXER" 2 Rounds of: 35 Double Unders 35 Pull Ups 35 Box Jumps…20/18" box 35 Hand Release... Read More