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
Daily WOD
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
12.15.10 WEDNESDAY "STAN THE ANGRY MIDGET" 15…10…5 of: SDLHP… 135/95 pounds Push Press… 135/95 pounds Burpee Box Jumps… 24/20" box For Time Post time and... Read More
12.14.10 TUESDAY "CINDY" 20min AMRAP of: 5 Pull Ups 10 Push Ups 15 Air Squats For Rounds 10min Rest after WOD then: TABATA GOAT DAY... Read More
12.13.10 MONDAY "RAMPAGE" Every minute on the minute do: 7 KB Swings… 70/35 pounds 7 Knees To Elbow's 7 Push Ups Go as long as you can... Read More