Daily WOD

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

Ok everyone, here we go. I thought it might come to this. All non-life sustaining business have been given the directive to close. We will... Read More

STRENGTH: 4×6 Eccentric Deadlifts (4sec negative) 4×6 Eccentric Bench Press (4sec negative) METCON: 7 Rounds of: 7 Bench Press…155/95 7 KB Swings…97/70 7cal Bike 7... Read More

**COVID19** Refer to yesterday’s WOD to see updates. Text, call or email BQ with any questions. STRENGTH: 4×6 Eccentric Pull Ups (4sec negative) 6×2 Power... Read More

**COVID19 UPDATE** Dear Explode, During these unprecedented times, we must all work a little harder to remain resilient, adapt, and subsequently overcome whatever comes our... Read More

*COVID19 Update** *We will continue to remain open. *I ask that all members use your own discretion coming to the gym. If you feel ill... Read More

4 Rounds of: 25cal Bike 200m Sled Drag…45/25 800m Run For Time

4 Rounds of: 16 Back Squats…225/155 (from rack) 8 Ring Muscle Ups (sub- 24 Ring Rows/ 8 Bar Muscle Ups) For Time Coach JT riding... Read More

Strength: Every 2mins for 8min: 3 Deadlifts 3 Strict Pull Ups 8 DB Bicep Curls Metcon: 27…21…15…9 of: Bike Cals Deadlift…185/125 (1min and 400m run... Read More

Benchmark: 40cal Treadmill Run (Repeat benchmark from 2/12/20) Metcon: 8 Rounds of: 10cal Run 8 Shoot Throughs 6 S. Arm KB Snatch…70/53 4 G.I. Janes... Read More

Strength: Take 10mins to establish a heavy Clean n Jerk complex. Complex= 2 Deadlifts, 2 Power Cleans, 1 Hang Squat Clean, 1 Jerk Metcon: 18…15…12…9…6... Read More

Strength: Take 12mins to work up to a heavy 3 rep Front Squat Metcon: 3 Rounds of: 6min AMRAP of: Cash in- 25 Toes to... Read More

Strength: Take 8mins to work up to a 2rep max shoulder press and a 2rep SDLHP. Metcon: 4 Rounds of: 12 SDLHP…135/95 24 HSPU…(2)35’s 12... Read More

7 Rounds of: 5min AMRAP of: Cash in- 200m Run 25cal Bike 25cal Ski 25cal Run 1min Rest For Total Reps

Strength: Take 10mins to work up to a heavy single bench press Metcon: 10-1 of: Bench Press…205/135 Deadlift…275/185 (8 Chin Ups after each set) For... Read More

Benchmark: 40/30cal Bike For Time (Compare to 2.7.20) Metcon: 3 Rounds of: 6min AMRAP of: Cash in- 60m Sled Push…270/180 Cash in- 60m Farmers Carry…97/70’s... Read More

Strength: 6min EMOM of: 3 Goblet Squats… HEAVY (use 2 KB’s if need be) Metcon: 3 Rounds of: 40 Wall Balls…20/14…10/9 20 Power Snatch…115/75 20cal... Read More

Strength: 6min EMOM of: 4 Deadlifts… HEAVY Metcon: 7 Rounds of: 9/7cal Bike 7 Burpee Box Jump Over…24/20″ 14 Pull Ups 1min Rest For Time... Read More

Strength: Every 2min for 6mins: 7 Back Squats 7 Back Step Lunges 7 Single Leg DB Deadlift (each leg) Metcon: 5 Rounds of: 2min AMRAP... Read More

Strength: Every 2min for 6min: 6 Bent Over Barbell Rows 6 Chin Ups 6 DB Curls 6 Med Ball Knees to chest Metcon: 35 Toes... Read More

666 Calories For Time (50min Time Cap) *Starting with and every 5min rotate between Bike, Ski Erg and Treadmill until you reach a total of... Read More

***10:00am CLASS ONLY TODAY*** This workout is a special one that honors a fallen American hero Sgt. James Fordyce. James Fordyce is the cousin and... Read More

Strength: Every 2min for 8min: 7 Barbell Bent Over Row 7 S Arm DB Row 7 Hammer Curl Metcon: 6 Rounds of: 2min AMRAP of:... Read More

Strength: Take 12mins to work up to a heavy complex of: 3 Power Snatch 2 Hang Squat Snatch Metcon: 18 Snatches…135/95 21cal Bike 1min Rest... Read More

Auxiliary: 3 Rounds of: 25 Barbell Sit Ups…45/35 15 Rt Side Hip Raises 15 Lf Side Hip Raises (10min Time Cap) Metcon: 60 G.I. Janes... Read More

Strength: Every 2min for 8min: 5 Bench Press… HEAVY 5 Weighted Dip… HEAVY 5 DB Skull Crusher Metcon: 21…15…9 of: Bench Press…135/75 Hang Clean n... Read More