Daily WOD

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

QuaranTEAM Challenge #7 6min AMRAP of: Up ladder by 3’s 3 SDLHP…object 3 Air Squats For Total Reps

QuaranTEAM Challenge #6: Max Wall Sit Hold while holding object overhead: While sitting with your back flat against a wall, feet squat with apart, 90... Read More

4 Rounds of: 800m 2min Rest Then: 4 Rounds of: 400m Run 1min Rest Then: 4 Rounds of: 200m Run :30sec Rest For Time

**QuaranTEAM Challenge workouts resume on Monday** AT HOME: Every 2mins for 30mins: 5 Odd Object Snatch 5 Burpee 5 Odd Object Snatch 200m Run For... Read More

QuaranTEAM Challenge #5: 50…40…30…20…10 of: Lateral Hops over Object (1min Plank Variation after each set) For Time

QuaranTEAM Challenge #4: 90sec AMRAP of: Air Squats AT HOME: 2 Rounds of: 22 Single Leg Glute Bridges Right Leg 11 Rt Arm Turkish Get... Read More

QuaranTEAM Challenge #3: 40 Burpee Over an Object AT HOME: 50…40…30…20…10 of: Sit Ups Double Unders (sub- lateral hops over a line) (Alternate between a... Read More

QuaranTEAM Challenge #2: Max Time HS Hold *scale- plank hold with feet on object Record your score and submit it to you AT HOME: 120... Read More

Here we go QuaranTEAMagers, today is the first challenge that will contribute points towards your team! Log onto Instagram to follow ExplodeHomieWOD. Direct message that... Read More

SUNDAY “HOME SLICE” 10 Rounds of: 400m Run or 20cal on any machine 45sec Wall Sit while holding an object locked out overhead For Time

STRENGTH: 4×6 Negative Push Ups (10sec count on the way down) 4×6 Negative Couch Dips (10sec count on the way down) AT HOME: 40…30…20…10 of:... Read More