Daily WOD

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

3 Rounds of: 4min AMRAP of: 15 Knees to Elbows 15 Pull Ups 15 Front Squats…115/75 15 Butterfly Sit Ups 15/12 Calorie Bike 4min Rest... Read More

27…21…15…9 of: HSPU’s…25’s (sub HR Push Ups) Box Jump Overs…24/20″ (3 Rope Climbs after each set) For Time (14min Time Cap)

21min AMRAP of: 100 Calorie Row 100 Burpee onto Plate 100 S. Arm KB Hang Snatch…53/35 100 Wall Balls…20/14…10/9 For Total Reps

Strength: 5min EMOM of: 2 Shoulder Press Metcon: 5min AMRAP of: 12 Chest to Bar Pull Ups 9 Back Squats…135/95 6 S2OH…135/95 5min Rest 7min... Read More

3 Rounds of: 20/15cal Bike 10 Snatches…165/115 10 Burpee Over Bar 2min Rest For Time (17min Time Cap)

ENDURANCE: EVERY 2min for 40mins: 10/7 Calorie Row 150m Sprint For Slowest Round OLYMPIC- Clean n Jerk

With a partner, complete the following… 12min AMRAP of: Assault Bike Calories For Total Calories -EMOM both partners complete 5 S2OH…135/95. One partner holds the... Read More

Strength: 5min EMOM of: 3 Front Squats Metcon: 8min AMRAP of: 15 Hang Snatches…115/75 50 Double Unders 15 Front Squats…115/75 For Total Reps

5 Rounds of: 4min AMRAP of: Cash in- 120m Prowler (30m low, 30m high, 30m low, 30m high…50/0) 10 Cal Row 20 HSPU’s…45’s 10 Bar... Read More

52/42cal Bike 26 KB S. Arm Snatch…70/53 26 Burpee Over Bar 52 Toes to Bar 52 HSPU’s…25’s (EMOM of 3 Power Cleans…205/140) For Time (14min... Read More

6/40…5/30…4/20…3/10 of: Rope Climbs Heavy Wall Balls…30/20…10/9 For Time (15min Time Cap)

4 Rounds of: 12 Deadlifts…225/155 24 S2OH…95/65 12 Chest to Bar Pull Ups 24 Med Ball Sit Ups…20/14 (EMOM 3 Burpee onto plate) For Time... Read More

ENDURANCE: 6 Rounds of: 30/25 cal Bike 30/25 cal Row 3min Rest For Time OLYMPIC- Snatch

With a partner, complete the following: 2 Rounds of: 80 Thrusters…95/65 (One partner holds a barbell overhead while the other completes Reps) 80 SDLHP’s…95/65 (One... Read More

2 Rounds of: 6min AMRAP of: 50m Prowler Push…360/270 15 Ring Muscle Ups (sub- 27 C2B Pull Ups) 21 OHS…135/95 6min Rest For Total Reps