Daily WOD

With a partner, complete the following: 100/70 Calorie Bike (Partner holds front rack…165/115) 75 Snatches…115/75 (Partner holds top of Dip) For Time

3 Rounds of: 15 Ring Muscle Ups (sub- 20 Chin Ups) 25 High Double Dip Wall Balls…20/14…12/11 4min Rest For Time (19min Time Cap)

4 Rounds of: 40 Russian Twists…20/14 40 Sit Ups 1min Plank Hold 40 Double Unders For Time (16min Time Cap)

9 Rounds of: 18/14 Cal Row 12 Burpees onto plate 4 Snatches…165/115 1min Rest For Time (20min Time Cap) If anyone knows of someone who’d... Read More

5 Rounds of: 5 Hang Cleans…155/105 7 S2OH…155/105 9 Front Squats…155/105 11 Chest to Bar Pull Ups For Time (18min Time Cap)      ... Read More

2 Rounds of: 8min AMRAP of: 6 Rope Climbs 42 HSPU’s…25’s 42 KB Swings…70/53 42 OHS…95/65 42 Cal Row 8min Rest For Total Reps

ENDURANCE: With a partner, complete the following: 4000m Row 1mile Med Ball Run…30/20 (one ball, both run) 300 Double Unders For Time OLYMPIC- Snatch

With a partner, complete the following: 99 High Wall Balls…20/14…12/11 (Partner holds racked barbell) 69 Snatches…115/75 (Partner holds HS) 99 Regular Wall Balls…20/14…10/9 (Partner holds... Read More

5 Rounds of: 4min AMRAP of: 20/15 Cal Bike 30m Low Bar Prowler…50/0 30m High Bar Prowler…50/0 30 Toes to Bar 30 HSPU’s…25’s 4min Rest... Read More

NO CLASSES HAPPY THANKSGIVING!!!

23min AMRAP of: 23 S. Arm KB Hang Snatch…70/53 23 Butterfly Sit Ups 23 Pull Ups 23 High Wall Balls…20/14…12/11 23 Push Ups For Total... Read More

1200m Row 60m Walking Lunge…45/25 30 Burpees onto plate…45/25 For Time (12min Time Cap) *the plate for the lunges should be in front of your... Read More

21…15…9 of: Thrusters…135/95 SDLHP…135/95 HSPU’s…25’s Chest to Bar Pull Ups For Time (15min Time Cap)

The above Heat list is by name of the team captain (person who registered the team). All Heat times are going to be run by... Read More

With a partner, complete the following: 5 Rounds of: 24 Deadlifts…185/125 18 Hang Cleans…185/125 12 S2OH…185/125 For Time (15min Time Cap) *competitors use 205/145, same... Read More

22min AMRAP of: 28 Butterfly Sit Ups 28 Russian Twists…20/14 28 Grasshoppers 14 Calorie Row (EMOM 2 30m Shuttle Touches) For Total Reps IN HOUSE... Read More

3 Rounds of: 15 OHS…135/95 10 Burpee Over Bar 5 Rope Climbs For Time (14min Time Cap) IN HOUSE TRIPLES COMBINE Sunday November 20th, 2016... Read More

100 Bike Cals 100 Bench Press…95/55 100 KB Swings…53/35 100 Med Ball Sit Ups…20/14 For Time (17min Time Cap) Register your team by Thursday 11.17.16!!... Read More

3 Rounds of: 400m Row 18 Front Squat…135/95 21 Toes to Bar 2min Rest For Time (16min Time Cap)

8 Rounds of: 11 Chest to Bar Pull Ups 11 Snatches…95/65 11 Burpee onto plate 11/7cal Bike 1min Rest (22min Time Cap) Register your squad... Read More

27min AMRAP of: 8 G.I. Janes 36 Double Unders (Every 3mins 400m Run) For Total Reps Olympic- Snatch Register your Triples squad here: https://www.eventbrite.com/e/crossfit-explode-triples-combine-in-house-tickets-28998731988

With a partner, complete the following: 5min AMRAP of: Calorie Row 5min AMRAP of: S2OH…115/75 5min Rest 15min AMRAP of: 10 Deadlifts…275/185 20 KB Swings…53/35... Read More

3 Rounds of: 100 Double Unders 50 Butterfly Sit Ups 50 Russian Twists…20/14 50 Grasshoppers 1min Plank hold For Time (22min Time Cap)

2 Rounds of: 7min AMRAP of: cash in: 20/15cal Bike 30m Low Bar Prowler…50/0 30m High Bar Prowler…50/0 then: 20 Burpee Bar Touch 20 S.... Read More

2 Rounds of: 21…15…9 of: Toes to Bar High Wall Balls…20/14…12/11 5min Rest (EMOM…7 Deadlifts…115/75) For Time (16min Time Cap)

50 SDLHP’s…135/95 40 Burpee Box Jump Overs…24/20″ 30 Calorie Row 20/15 Cal Bike 10 Ring Muscle Ups (sub- 15 Chin Ups/15 Dips) For Time (12min... Read More

2 Rounds of: 9min AMRAP of: 15 Thrusters…115/75 30 Strict HSPU’s…25’s 15 Thrusters…115/75 30 Chest to Bar Pull Ups 15 Thrusters…115/75 30 KB Swings…70/53 15... Read More

ENDURANCE: 10 Rounds of: 400m Run 15/12 cal Bike 10 KB Swings…70/53 1min Rest For Time Register your team for the Triples Combine here: https://www.eventbrite.com/e/crossfit-explode-triples-combine-in-house-tickets-28998731988

With a partner, complete the following: 16min AMRAP of: 200 Double Unders 45 Partner Deadlifts…315/225 45 Partner Med Ball Sit Up…20/14 90 Wall Balls…20/14…10/9 (one... Read More

2 Rounds of: 7min AMRAP of: Cash in: 30m Low Bar Prowler…90/50 30m High Bar Prowler…90/50 Then: 30 Pull Ups 15/12 Calorie Bike 30 Burpee... Read More

20min AMRAP of: 20 Cal Row 20 Butterfly Sit Ups 20 Grasshoppers 20 KB Swings…70/53 20 Toes to Bar 20 Push Ups For Total Reps

Strength: 6min EMOM of: 2 Back Squats 3 Weighted Dips Metcon: 3 Rounds of: 15 Back Squats…185/125 10 PHSPU’s (sub- 30 Dips) 5 Rope Climbs... Read More

1000m Row 3min Rest 30 Clean n Jerks…155/105 3min Rest 20 Ring Muscle Ups (sub- 30 HR Push Ups, 30 Chin Ups) For Time (17min... Read More

4 Rounds of: 15 Thrusters…115/75 15 SDLHP…115/75 15 Burpee Bar Touch 15 Chest to Bar Pull Ups (EMOM of 4 KB Hang Snatch…70/53) For Time... Read More

ENDURANCE: 4 Rounds of: 150m Sled Drag…90/45 800m Run 4min Rest For Time OLYMPIC- Snatch

With a partner, complete the following: 27…21…15…9 of: Wall Balls…20/14…10/9 (partner holds 2 70/53 KB’s Deadlift) Hang Cleans…115/75 (partner holds HS) (Both partners do 50... Read More