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
Daily WOD
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
12.11.10 SATURDAY "AGAIN FASTER WOD 7" 21…15…9 of: Deadlift… 225/155 pounds OHS… 135/95 pounds For Time Fittest Family in West Chester!!! Post time and load... Read More
12.10.10 FRIDAY "AGAIN FASTER WOD 8" 5 Rounds of: 15 SDLHP's… 75/55 pounds 15 Thrusters… 75/55 pounds For Time He's coming for you… Post time... Read More
12.8.10 WEDNESDAY "AGAIN FASTER WOD 9" 10 Rounds of: 10 Box Jumps… 24/20" box 10 Pull Ups For Time Heather Bergeron & Dave Lipson –... Read More
12.7.10 TUESDAY "FIRE BOMB" 3 Rounds of: 400m Run 12 Power Cleans 21 Push Ups For Time (from CFNE) Post time and load to... Read More
12.6.10 MONDAY "12 MONKEYS" 12 Muscle Ups 12 HSPU's… hands on 45's 12 Snatches… 135/95 pounds 12 Burpees 12 Bears… 135/95 pounds 12 Box Jumps…... Read More
12.4.10 SATURDAY "WOD 3 PA FITTEST" Choose from one of the following weights and complete the associated reps Ground to Overhead for time. Men: 155#'s… 46... Read More