Daily WOD

AT HOME: 2 Rounds of: 9min AMRAP of: 3 Heavy Object Deadlift 5 Single Arm Snatches (each arm) (sub- pull ups) 10 Push Ups 15... Read More

*Check your email for gym news and updates* *If you don’t receive an email by Monday, please contact me [email protected] AT HOME: Run 10k For... Read More

3 Rounds of: 24 Grasshoppers 21 Push Ups 18 Bench Dips 34 Lateral Hops For Time

AT HOME: Every 2mins for 30mins: 5 Odd Object Snatch 5 Burpee 5 Odd Object Snatch 200m Run For Slowest Round

AT HOME: *Time to retest your Quarantine Fitness *We did this workout last Wednesday. Let’s do it again today and see if you’ve got any... Read More

AT HOME: *Time to retest your Quarantine Fitness *We did this workout last Wednesday. Let’s do it again today and see if you’ve got any... Read More

AT HOME: *Time to retest your Quarantine Fitness *We did this workout last Wednesday. Let’s do it again today and see if you’ve got any... Read More

3 Rounds of: 21 Odd Object Clean n Jerk 800m Run For Time

AT HOME: Every 4min for 24mins: 40 Air Squats 30 Sit Ups 20 Push Ups For Slowest Round

5 Rounds of: 4min AMRAP of: 200m Run or 15cal on a machine 15 OHS… medium weighted object 15 SDLHP… medium weighted object 15 Burpee... Read More

3 Rounds of: 25 Object Snatches 1mile Run For Time The return of Lolo!!

AT HOME: 10 Rounds of: 20 Push ups 10 V-ups (Every 3min 200m Sprint) For Time

AT HOME: 2 Rounds of: 400m Overhead Walk… odd object 100 Air Squats 75 Sit Ups For Time

AT HOME: Every 4min for 20mins: 100 Lateral Hops 40 Grasshoppers 20 Odd Object Snatch For Slowest Round

*Lets test your Quarantine Fitness… 2 Rounds of: 8min AMRAP of: 5 Split Leg Jumps 6 Jumping Air Squats 7 Push Ups 3min Rest For... Read More

AT HOME: 12 Rounds of: 200m Run 7 Object Clean n Jerk 1min Rest For Time

AT HOME: 50…40…30…20…10 of: Push Ups Sit Ups Lateral Hops Air Squats For Time

25 Rounds of: 3 Object Cleans 5 Burpees 100m Run For Time

50 DB Deadlifts…50/35’s 50 Sit Ups 50 Box Step Ups…24/20″ 50 Single Arm Thrusters…50/35 For Time

5 Rounds of: 50 Air Squats 1min Rt Side Plank 1min Lf Side Plank 1min Plank For Time

Every 2min for 30min: 20 Grasshoppers 100m Run For Slowest Round

75 Devils Press…odd object For Time

STRENGTH: 4×6 Negative Push Up -4sec down -try single arm to make it more difficult 4×6 Negative Squat -use weight if available AT HOME: 3... Read More

AT HOME: 100 Double Unders 21 Burpees 75 Double Unders 15 Burpees 50 Double Unders 9 Burpees For Time

AT HOME: 10 Rounds of: 400m Run 12 Single Arm Clean n Jerk 1min Rest For Time

AT HOME: 6 Rounds of: 2min AMRAP of: 8 Odd Object Bear Complex 8 Burpee over the object 2min Rest For Total Reps

STRENGTH: 4×6 Negative Single Arm or Regular Push Ups (4sec Negative) 4×6 Negative Bench Dip (4sec Negative)(use couch or coffee table) AT HOME: 200 Jumping... Read More

AT HOME: 4 Rounds of: 5min AMRAP of: 30 Grasshoppers 15 Rt Leg Glute Bridge 15 Left Leg Glute Bridge 30 Sit Ups 2min Rest... Read More

STRENGTH: 4×6 Negative Pistol (4sec decent into bottom of squat) (Scale by holding onto a door frame or other fixed object) 4×6 Negative Bulgarian Split... Read More

**EXPLOGRAMING: Personalized workouts written for you using the equipment you have at home. Email, text or DM me on Instagram and ask me how to... Read More

**EXPLOGRAMING: Personalized workouts written for you using the equipment you have at home. Email, text or DM me on Instagram and ask me how to... Read More

10,000m Everything For Time *If you have a rower, ski erg, bike or just a running route. Accomplish a combined 10,000m for time. Mix and... Read More

Register HERE to participate in the 3 week Fundraiser. Chose a CrossFit gym to donate to other than Explode 10min AMRAP of: 10 Squats 9... Read More

QuaranTEAM Challenge #10 *This is the final QuaranTEAM challenge workout. *Lets all sign up for CrossFit HQ’s “SUPPORT YOUR BOX” Online Competition. *You can Register... Read More

QuaranTEAM Challenge #9: 100 OH Walking Lunges… odd object 100 Grasshoppers (Every time you break, 10 Object Sit Ups) For Time

QuaranTEAM Challenge #8: 12min AMRAP of: 12 S. Arm DB Snatches… heavy odd object 18 Sit Ups 24 Double Unders or Lateral Hops For Total... Read More