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
Daily WOD
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
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