8.25.10 WEDNESDAY "SNATCHTASTIC" 10 Rounds of: 50 Double Unders (single rope jumps for L2's) 10 Snatch… 95/55 pounds For Time Lauren Plumey- 2009 CrossFit Games... Read More
Daily WOD
ANNOUNCING TEAM CrossFit EXPLODE CrossFit Explode will be taking a team to compete at CrossFit 215's Affiliate Challenge on October 3rd 2010. We need 3... Read More
8.24.10 TUESDAY "SUFFOCATION" 100 Thrusters… 80/45 pounds At the top of every minute do 3 Burpees and 3 K2E's (Knees to Elbows) until 100 Thrusters... Read More
8.22.10 MONDAY "THOR'S HAMMER" L1's 7min AMRAP 20 reps Clean and Jerk… 155/95 pounds then: Remainder of 7min AMRAP of: 5 Chest to Bar Pull... Read More
8.21.10 SATURDAY "EPIC CHIP" 25 Air Squats 7 Deadlifts… 135/95 pounds 25 Pull Ups 7 SDLHP's… 135/95 pounds 25 Burpees 7 Hang Cleans… 135/95 pounds 25... Read More
8.20.10 FRIDAY "HALO" AMRAP 15min of: 5 RIng Dips 7 KB Swings… 70/35 pounds 9 Sit Ups (soles of feet touching) For Rounds and Reps... Read More
8.17.10 TUESDAY "MAN-MAKERS" 5 Rounds of: 20 Box Jumps… 20/18" box 10 Man-makers… 45/20 pound DB's (each hand) 10 Chest to Bar Pull Ups For Time **Man-Makers: ... Read More
8.16.10 MONDAY "ROOT CANAL" 21…15…9 of: Power Snatch… 115/75 pounds Toes to Bar Post time and load to comments Strength: Back Squat 5…5…5…5 Auxiliary: ... Read More
8.14.10 SATURDAY "ADAMBROWN" 2 Rounds of: 24 Deadlift… 295/180 pounds 24 Box Jumps… 24/20" box 24 Wall Balls… 20/14 pounds 24 Bench Press… 195/75 pounds... Read More
8.13.10 FRIDAY "GONE TO HELEN" 4 Rounds of: 21 KB Swings… 53/35 pounds 12 Pull Ups 400m Run For Time Post time and load to... Read More
8.11.10 WEDNESDAY "ARM AND HAMMER" 3 Rounds of: 8 HSPU's 16 SDLHP's… 115/75 pounds 16 Push Press… 115/75 pounds 8 C2B Pull Ups 200m Run For... Read More
8.10.10 TUESDAY "DANCING BEARS" 9 Bears Complex… 155/95 pounds 100 Double Unders 7 Bear Complex…155/95 pounds 75 Double Unders 5 Bear Complex… 155/95 pounds 50... Read More
8.9.10 MONDAY "DEAD SITTIN" 10 Rounds of: 15 Deadlifts… 135/95 pounds 15 Sit Ups For Time Post time and load to comments Auxiliary: 2x800m... Read More
8.7.10 SATURDAY "RUN CINDY RUN" 1Mile Run Then the remainder of 20min AMRAP of: 5 Pull Ups 10 Push Ups (hand release) 10 Air Squats... Read More
8.6.10 FRIDAY "BERSERKER" 200m Run 15 Squat Snatches… 115/75 Pounds 15 Ring Dips 200m Run 12 Squat Snatches… 115/75 pounds 12 Ring Dips 200m Run... Read More
8.4.10 WEDNESDAY "DUMBELL DT" 5 Rounds of: 12 DB Deadlift… 50/30 pounds (each hand) 9 DB Hang Clean… 50/30 pounds (each hand) 6 DB Push... Read More
8.3.10 TUESDAY "FEELING CHIPPER" 50 Box Jumps… 20/18" box 40 KB Swings… 53/25 pounds 30 Burpees 20 Lunges… 45/25 pounds 10 Muscle Ups 20 Lunges… 45/25 pounds... Read More
8.2.10 MONDAY "MAIN SITE WOD" 5 Rounds of: 5 Squat Clean Thrusters… 135/95 pounds 10 Chest to Bar Pull Ups For Time (James Hobbart 3:57)... Read More
7.30.10 FRIDAY "DIRTY 30" With a partner, complete 60 reps of: Clean n Jerk… 135 pounds Box Jumps… 30" box Body Weight Bench Press KB... Read More
7.28.10 WEDNESDAY "BURSTIN BUBBLES" 3 Rounds of: 8 Muscle Ups 8 Kitten-Puppy-Baby-Bunnies (KPBB)…115/75 pounds 800m Run For Time (sub for MU's: 20 C2B Pull Ups and 20 Ring... Read More
7.27.10 TUESDAY "BLAZE" 3 Rounds of: 3 HSPU's 5 G.I. Janes 7 Deadlift… 225/155 pounds 50 Double Unders For Time Post time and load to comments ... Read More
7.26.10 MONDAY "FGB" (Fight Gone Bad) 3 rounds of: 1min Wall Balls… 20/14 pounds (for reps) 1min SDLHP… 75/45 pounds (for reps) 1min Box Jumps…... Read More
7.24.10 SATURDAY "ALL KINDS OF STUFF" Today lets work on "all kinds of stuff". The metcon is a huge part of CrossFit but its not... Read More
7.23.10 FRIDAY "SPEAL VS KHALIPA" 1 CnJ (Clean n Jerk)… 155/75 pounds 1 "Cindy" round (5 Pull Ups, 10 Push Ups, 15 Squats) 2 CnJ…... Read More
7.21.10 WEDNESDAY "EVENT 6b CF GAMES" 3 Rounds of: 30 Toes to Bar 21 Ground to overhead anyway…95/65 pounds For Time Post time and... Read More