Daily WOD

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

Strength: Every 2min for 8min: 5 Deadlifts… HEAVY 5 DB Curl and Press… HEAVY 5 Strict Chest to Bar Pull Ups Metcon: 3 Rounds of:... Read More

4 Rounds of: 1:20min AMRAP of: Row Cals :40sec Rest 1:20min AMRAP of: Bike Cals :40sec Rest 1:20min AMRAP of: 8 KB Swing…70/53 8 Sit... Read More

10 Rounds of: 4 Ring Muscle Ups (sub- 8 Pull Ups) 8 KB SDLHP…97/70 12 Heavy Wall Balls…30/20…10/9 For Time

Strength: 7min EMOM of: 1 Weighted Pull up 1 Weighted Dip Metcon: 3 Rounds of: 40/30cal Ski 30m Sled Push…360/225 1min Rest For Time (13min... Read More

Strength: Work up to a heavy single Power Clean Metcon: 24min AMRAP of: 24 DB Hang Cleans…50/35 24 Bench Press…115/75 24 Sit Ups 24 Chin... Read More

Strength: Take 10mins to work up to a 1RM Shoulder Press. Metcon: 5 Rounds of: 25 Back Squats…95/65 15 HSPU…45’s For Time (12min Time Cap)... Read More

Strength: Take 12mins to work up to a 1RM Deadlift Metcon: 21…15…9 of: Calorie Row DB Hang Clean n Jerks…50/35 2min Rest then: 21…15…9 of:... Read More

Strength: Take 12mins to work up to a 1RM Back Squat Metcon: 5min AMRAP of: 10/8cal Bike (3)30m Farmers Carry…97/70 5min Rest 5min AMRAP of:... Read More

2020 EXPLODE PARTNER COMBINE https://docs.google.com/spreadsheets/d/1WtA3Z9mLvnx7L7AahOtGKB7EQ8r7OvvqzBwO5bbkZcM 2 Rounds of: 3:20min AMRAP of: Treadmill Cals :40sec Rest 3:20min AMRAP of: Ski Cals :40sec Rest 3:20min AMRAP of:... Read More

2020 COMBINE SCHEDULE ATHLETE CHECK IN- 9:00am WORKOUT BRIEFING- 9:30am ***First heat, Workout 1 kicks off at 10:00am ***If you are in Heat 1,... Read More

Strength: Take 12mins to work up to 1 heavy Turkish get up on each arm Metcon: 50…40…30…20 of: Calorie Row (8 Turkish Get Ups…53/35 each... Read More