10.6.10 WEDNESDAY "2010 CROSSFIT/ USAW OPEN" 30min to establish 1RM Snatch and 1RM Clean and Jerk in Kilograms (divide pounds by 2.2) Then: 10min AMRAP... Read More
Daily WOD
10.5.10 TUESDAY "JACK" 20min AMRAP of: 10 Push Press…115/65 pounds 10 KB Swings…53/35 pounds 10 Box Jumps… 24/20" box For Rounds and Reps team Explode... Read More
10.4.10 MONDAY "WOD 1 215's THROWDOWN" 50 Calorie Row 30 Ring Push Ups 30 GHD Sit Ups 30 OHS… 105/65 pounds 25 Chest to Bar Pull... Read More
10.2.10 SATURDAY "WOD 2 CF 215's AFFILIATE THROWDOWN" 400m Run 20 HSPU's 400m Run 20 Box Jumps… 24/20" box 400m Run 50 Air Squats 400m... Read More
10.1.10 FRIDAY "THE TURK" 15 (right arm) Turkish Get-Ups…70/35 pounds 15 (left arm) Turkish Get-Ups…70/35 pounds 30 Double Unders 30 Sit Ups 30 GHD Back... Read More
9.29.10 WEDNESDAY "JOSHUA" 21 Overhead Squats… 95/65 pounds 42 Pull Ups 15 Overhead Squats 30 Pull Ups 9 Overhead Squats 18 Pull Ups For Time... Read More
9.28.10 TUESDAY "TABATA BARBELLS" 1) Tabata Deadlift 1 1/4 Bodyweight Rest 3 minutes 2) Tabata Hang Clean 3/4 Bodyweight Rest 3 minutes 3) Tabata Power Snatch... Read More
9.27.10 MONDAY "ARMAGEDDON" 2min AMRAP of: 10 Air Squats 4 HSPU's 3min Rest then: 2min AMRAP of: 5 Chest to Bar Pull Ups 5 Thrusters… 115/75 pounds... Read More
9.25.10 SATURDAY "FIGHT GONE BAD" 3 Rounds of: 1Min Wall Balls… 20/14 pounds 1Min SDLHP… 75/45 pounds 1Min Box Jumps… 20/18" box 1Min Push Press…75/45... Read More
There are a few events on the horizon I wanted to participate in. A beautiful thing about CrossFit is the "tight knit" community that stands behind... Read More
9.24.10 FRIDAY "BUSTED KNOTS" 60 Single Arm Snatches… 75/35 (30 each arm) 60 Toes to Bar 4 Burpees at the top of every minute (e.g.... Read More
9.22.10 WEDNESDAY "BARBARA" 5 Rounds of: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats 3min Rest Each individual round is for... Read More
9.21.10 TUESDAY "BLUMMY" 2 Rounds of: 24 SDLHP's… 95/65 pounds 24 Burpees 800m Run For time Emily Final Team tryout WOD Post time and load... Read More
9.20.10 MONDAY "AGAIN FASTER'S COMPETITION TEAM WOD #1" 3 Rounds of: 200m Run 50 Double Unders 25 Thrusters… 95/65 pounds For Time Nate OHS on... Read More
9.19.10 SUNDAY REST DAY Great time Saturday night for the final team tryout WOD and after-party! Thanks everyone for coming out, bringing food, bringing... Read More
TEAM EXPLODE FINAL TRYOUT WOD Come out to Real Fitness today at 5:30pm and cheer the guys and girls on while they have some fun... Read More
9.13.10- 9.18.10 MONDAY- SATURDAY TEAM EXPLODE CrossFit Explode has registered a team to compete at CrossFit 215's Affiliate Competition on Sunday Oct. 3rd. All of... Read More
9.10.10 FRIDAY "DEVIL'S BREW" 10/1… 1/10 of: DB Deadlift… 90/45 pounds Ring Dips For Time Post time and load to comments Auxiliary: 4 Rounds... Read More
9.8.10 WEDNESDAY "FARMER N THE DELL" 200m Farmers Walk… 70/35 pounds remainder of 20min AMRAP of: 6 HSPU's 18 Air Squats 24 Double Unders For... Read More
9.7.10 TUESDAY "JUDGED BY 12" 3 Rounds of: 12 Squat Snatches… 115/75 pounds 12 Push Ups (hands release) 12 Clean n Press… 115/75 pounds 12 Toes... Read More
9.6.10 MONDAY "NEUROTOXIN" 30…20…10 of: OHS… 115/75 pounds C2B Pull Ups Sit Ups For Time Post time and load to comments Strength: Clean... Read More
9.4.10 SATURDAY "ROAD KILL" 800m Run then: 5 Rounds of: 20 Wall Balls… 20/14 pounds 15 Pull Ups then: 800m Run For Time Trish n... Read More
9.3.10 FRIDAY "AIR RAID" 10…9…8 of: Burpee Box Jumps… 20/18" box KB Swings… 70/35 pounds 400m Run then: 7…6…5 of: Burpee Box Jumps… 20/18" box... Read More
9.1.10 WEDNESDAY "ZOOLANDER" 1min Row for Calories 1min Push Press…115/65 pounds 1min Sit Ups 1min SDLHP…115/65 pounds 1min Toes to Bar 1min Wall Balls…20/14 pounds... Read More
8.31.10 TUESDAY "QUICK DRAW" 15…10…5 of: Squat Cleans… 135/75 pounds Burpees For Time Paige Post time and load to comments Strength: OHS 4…4…4…4 Auxiliary: ... Read More
8.30.10 MONDAY "UPPER-BODY GRINDER" 400m Run 21…15…9 of: Pull Ups Push Press… 115/55 pounds 400m Run 18…12…6 of: BW Bench Press C2 Row… cals 400m... Read More
8.28.10 SATURDAY "DELAWARE AFFILIATE CHALLENGE" 400m Run 30 Wall Balls… 20/14 pounds 15 Push Press… 95/65 pounds 60 Sit Ups (butterfly sit ups for standard)... Read More