Daily WOD

11.29.09 SUNDAY REST DAY "Dirty 30"   Macronutrients, Dr Mike Ray (CFJ Preview) …[wmv][mov]  

11.28.09 SATURDAY Deadlift 3…3…3…3…3…3…3…3…3 Tim about to deadlift, "get those hips down, back flat, feet closer and PULL!"  Post load to comments    

11.27.09 FRIDAY "DIRTY THIRTY" With a partner, complete 60 reps of: Clean n Jerk… 135 pounds Box Jumps… 30" box Body Weight Bench Press KB... Read More

11.26.09 THURSDAY   "HAPPY THANKSGIVING" REST DAY **Tommorrow at 4pm there will be a special partner WOD for all those who choose not to be... Read More

11.25.09 WEDNESDAY 21/1…20/2…19/3…18/4…17/5…ect. down to 1/21 Back Extensions and Situps For Time smiling new faces after their first sip of the proverbial "kool aide"  Post time... Read More

11.24.09 TUESDAY 15…10…5 HSPU's (hand stand push ups) Squat Cleans 135 pounds For Time Thai boxing at CrossFit Explode (lil chicks kickin ass) Post time... Read More

11.23.09 MONDAY "EVA" 5 Rounds for Time 800m Run 30 reps 2 pood KB Swing 30 reps Pull Ups Post time and loads to comments... Read More

11.22.09 SUNDAY REST DAY   Note:  I could not be happier with everyone's progress and consistency this past month.  There is so much more to learn... Read More

11.21.09 SATURDAY "MOJEW" 95 pound Push Press K2E (knees to elbows) With a continuous running clock.  Do one rep of Push Press in the first... Read More

11.20.09 FRIDAY "FRAN" 21…15…9 95 pound Thrusters/ Pull Ups For Time BQ "Fran" Post time and load to comments Strength: Overhead Squat  5…5…5…5…5…5  Skill:  Muscle Ups... Read More

11.19.09 THURSDAY REST DAY "Filthy Fifty… Filthy Trainers"  Strength Work:  Bench Press 3…3…3…3…3…3…3…3…3 Skill Work:  Practice handstands Auxiliary Work:  Run 5K Post comments on Strength, Skill... Read More

11.18.09 WEDNESDAY "DIANE" 21…15…9 225 pound Deadlift/ Handstand Push Ups Post time and load to comments  Note:  Starting today we are going to start adding... Read More

11.17.09 TUESDAY "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

11.16.09 MONDAY 5 Rounds for time (5) 2 pood Kettle Bell swings (10) Wall Balls (15) Pull Ups   Installing the new pull-up bar system.  Thanks... Read More

11.15.09 SUNDAY REST DAY Chris workin on his "summer abs"!   

11.14.09 SATURDAY "JACKIE" 1000 meter Row 50 Thrusters (45 pound BB) 30 Pull Ups For Time   Tim reveiwing CnP Post Time to comments  ... Read More

11.13.09 FRIDAY "T.G.I.F" 10…9…8 of: 225 pound Deadlift/ Burpees 400 meter Run 7…6…5 of: 225 pound Deadlift/ Burpees 400m Run 4…3…2…1 of: 225 pound Deadlift/... Read More

11.12.09 THURSDAY "REST DAY"  This does not mean that there is no class today 

11.11.09 WEDNESDAY "ANGIE" 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats For Time  Post Time to Comments  

11.10.09 TUESDAY "GRACE" 135 pound CnP 30 reps for time  11.9.09 Group Pic Post load and time to comments Grace-Off, Greg Amundson & Dave Leys…[wmv]... Read More

11.9.09 MONDAY "UPPER-BODY GRINDER" 400m Run 21…15…9 of: Pull Ups/ Push Press 115 pounds 400m Run 18…12…6 of: BW Bench Press/ C2 Row 400m Run... Read More

11.8.09 SUNDAY REST DAY   Use Rest Days to make up any missed workouts or if you really get the itch, come into the gym... Read More

11.07.09 SATURDAY "THRUSTERS" 95 pounds With a constant running clock, do one Thruster on the first minute, two Thrusters the second minute, three Thrusters the... Read More

11.6.09 FRIDAY Rest Day 11.5.09 WOD "INTENSITY"  (in·ten·si·ty) Extreme degree of strength, force, energy or feeling. Merriam-Webster's Dictionary Note:  A lot of this going around... Read More

11.05.09 THURSDAY 10/1…9/2…8/3…7/4…6/5…5/6…4/7…3/8…2/9…1/10 2 pood KB Swings/ 95 pound CnJ For Time Wednesday's WOD "Tabata CFX" Post Time and load to comments   Note:  Great job... Read More

11.4.09 WEDNESDAY "TABATA CFX" Tabata= (8)20sec. rounds w 10sec. rest Tabata CFX= (32)20sec. rounds w 10sec. rest of: (8) rounds Deadlift… 135pounds (8) rounds DB/KB... Read More

11.3.09 TUESDAY 3 Rounds for Time of: 15 Calorie Row 15 Box Jumps… 20" box 15 SDLHP… 135 pounds For Time  Tim looses a lil... Read More

11.2.09 MONDAY "JOSH" 21 Overhead Squats… 95/65 pounds 42 Pull Ups 15 Overhead Squats 38 Pull Ups 9 Overhead Squats 18 Pull Ups For Time... Read More

11.1.09 SUNDAY Run 5k   Always wear support so they don't get loose Post time to comments  Running Technique, CrossFit Newport Beach…[wmv][mov]  

10.31.09 SATURDAY DEAD LIFT 3…3…3…3…3…3…3…3…3 Then: "Deadlift Bonanza" 5 Rounds of 275 pound Deadlift… 5 reps Burpees… 10 reps For Time Post loads and time to... Read More

10.30.09 FRIDAY "300 P's" 10 Rounds of: 10 Pull ups 10 Push Press, 95 pounds 10 Push ups For Time     Post time, load and comments... Read More

BRIAN QUINLAN– [email protected]      B.S. Exercise Science WCU 2003 CrossFit Level One certified (6.21.09) National strength and Conditioning Association C.S.C.S.   Div I Collegiate Rugby WCU and... Read More

10.29.09 THURSDAY "SUNNY DAY" 21 reps of 95 pound "Kittens, Puppies, Baby Bunnies" (Squat Clean n Press/ Squat Thrust (chest to bar) w/o hands leaving bar) 400... Read More

LOCATED AT:   540 East Union Street Unit C. West Chester, PA 19382     CROSSFIT EXPLODE CLASS SCHEDULE   MONDAY- THURSDAY 6am- CrossFit Class 7:30am-... Read More

Eat meat and vegtables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body... Read More

10.28.09 WEDNESDAY "AMRAP" 12 mins 10 KB swings 2 pood(70lbs) 8 Push Ups 6 Pull Ups 4 CnJ (Clean n Jerk) 135 pounds   Post time... Read More