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
Daily WOD
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
DAY 4 OF TEAM EXPLODE TRYOUTS 1.21.11 FRIDAY WOD 7 "FLAMMING NAZI" 15min AMRAP of: 9 Hang Snatch…95/55 pounds 7 Knees to Elbows 5 HSPU's... Read More
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
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