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
Daily WOD
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
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