1.19.11 WEDNESDAY Both of today's Try-out WODs have to be completed within an hour WOD 5 "GORILLA FART" 15…10…5 of: OHS…135/95 pounds Chest to Bar Pull... Read More
Daily WOD
Alright, Day 1 of Explode tryouts is in the bag. Impressive times on both WODs! Great energy going around the gym! those top 20 spots... Read More
TEAM CROSSFIT EXPLODE Micah from CrossFit 215 is putting together some team competitions for local CrossFit affiliates to compete in. The first round of competitions... Read More
1.15.11 SATURDAY "EPIC THROWDOWN GONE BAD" (done like "Fight Gone Bad"… except not) 3 Rounds of: 1min Double Unders… each double unders counts as .5... Read More
1.14.11 FRIDAY "HEAVY GRACE THROUGH SQUAT" 30 Squat Clean n Press… 155/95 pounds For Time Emily hitting the bottom of her hang snatch Post time... Read More
1.12.11 WEDNESDAY "THE WALTZ" PARTNER WOD Between you and a partner you have 3 min on 4 exercises to complete as many reps as possible.... Read More
1.11.11 TUESDAY "DEATH BY…" Hanging Squat Snatch… 95/55 pounds Rest 10min Knees to Elbows Death By= Every minute on the minute complete the associated reps.... Read More
1.10.11 MONDAY "BLUE RIMS" 20min AMRAP of: 5 HSPU's 6 Deadlifts… 225/155 pounds 7 Burpees 8 KB Swings For Reps and Rounds Post rounds and... Read More
1.8.11 SATURDAY "TABATA CHUCKA" 1 tabata= 8 rounds of 20sec work 10sec rest Tabata Hang Clean…135/95 pounds Tabata Burpees over Bar followed immediately by 8min... Read More
1.7.11 FRIDAY "THE FARMER'S DAUGHTER" 2 Rounds of: 150 feet Walking Lunges… 45/25 pound plate overhead 75 foot Farmer's Walk… 80/40 pounds (each hand) 20 DB... Read More
1.6.11 THURSDAY REST DAY **ANNOUNCING** TEAM EXPLODE TRYOUTS Monday January 17th- Saturday January 22nd CrossFit Explode will be holding week-long tryouts for Team Explode. All... Read More
1.5.11 WEDNESDAY "BURP N RUN" 1200m Run 21 KB Swings…70/35 pounds 21 Burpees 800m Run 15 KB Swings…70/35 pounds 15 Burpees 400m Run 9 KB... Read More
1.4.11 TUESDAY "THOR'S HAMMER" (REVISED) 20 Clean n Jerks… 155/95 pounds then the remainder of 10min complete AMRAP of: 5 HSPU's 10 Chest to Bar... Read More
1.3.10 MONDAY "TRIPLE THREAT" All 3 AMRAP's combined for total reps. You have 45mins to complete all 3 AMRAP's. REST and Order of WOD's are up... Read More
1.1.11 SATURDAY "BULL" 2 Rounds of: 200 Double Unders 50 OHS… 135/95 pounds 50 Pull Ups 1 Mile Run For Time U.S. Marine Corps Captain... Read More
HOURS FOR NEW YEAR'S EVE AND DAY 12.31.10 FRIDAY 8am-4pm Come in anytime for the WOD 1.1.11 SATURDAY 12pm-4pm Come in anytime for the... Read More
12.29.10 WEDNESDAY "ROBOW" 15 Rounds of: 150m Row 15 Sit Ups 15 Push Ups For Time Calm before the storm Post time to comments Strength: Deadlift... Read More
12.28.10 TUESDAY "SANTA'S LIL HELPERS" 2 Rounds of: 50 Double Unders 40 KB Swings…70/35 50 Box jumps… 20/18" box 30 C2B Pull Ups 50 Double unders... Read More
12.27.10 MONDAY "DT" 5 Rounds of: 12 Deadlifts… 155/95 pounds 9 Hang Cleans… 155/95 pounds 6 Push Press… 155/95 pounds For Time Post time and... Read More
12.24.10 FRIDAY "MILK N COOKIES" 12min AMRAP of: 6 HSPU's 8 KB Swings… 70/35 pounds 10 Box Jumps…24/20" box For Reps and Rounds Post... Read More
12.22.10 WEDNESDAY "12 DAYS OF XMAS" 1 Burpee 2 Push Press… 95/65 pounds 3 Front Squats… 95/65 pounds 4 Hang Cleans… 95/65 pounds 5 Deadlifts…... Read More
12.21.10 TUESDAY "WOD 4 MIDWEST HOPPER" 50 Deadlifts… 225/155 pounds 40 Burpees over bar 30 Toes to Bar 20 Squat Snatch… 115/75 pounds 10 HSPU's... Read More
12.20.10 MONDAY "WODs #1 and #3 from MIDWEST HOPPER" WOD 1 AMRAP 3min of: Back Squat… 225/155 pounds immediately following: AMRAP 3min of: Pull Ups... Read More
12.18.10 SATURDAY "CHIP OFF THE OL' BLOCK" 50 Wall Balls… 20/14 pound ball 40 Toes to Bar 30 Power Cleans… 135/95 pounds 400m Run 20... Read More
12.17.10 FRIDAY "CIRCUS FREAKS" 5 Rounds of: 5 Muscle Ups 4 HSPU's 14 Pistols 21 Double Unders For Time 10min Rest then: "TABATA GOAT DAY... Read More