Daily WOD

ENDURANCE: 1mile Run 3min Rest 2000m Row 3min Rest 1mile Run For Time   OLYMPIC- Snatch

With a partner complete the following: 5 Rounds of: 12 Burpee Tire Flips 12 Wall Walks (split reps between partners) For Time  

150m Prowler Push…270/180 3min Rest 9 Rope Climbs 2min Rest 800m Run For Time  

Tabata= 8 Rounds of 20sec work, 10sec rest Tabata Calorie Row Tabata Butterfly Sit Ups Tabata 10m Shuttle Touch Tabata Wall Balls…20/14…10/9 For Total Reps  

60 G.I. Janes (sub- Burpee Bar Touch) (EMOM 4 Toes to Bar, 4 KB Swings…70/53) For Time (15min Time Cap)  

30…20…10 of: HSPU’s…45’s Calorie Row For Time (12min Time Cap)  

3 Rounds of: 6min AMRAP of: 9 Bar Muscle Ups (sub- 18 C2B Pull Ups) 15 Heavy Wall Balls…30/20…10/9 21 SDLHP’s…135/95 15 OHS…135/95 9 Burpee... Read More

ENDURANCE: 10 Rounds of: 10 Push Ups 15 Butterfly Sit Ups 20 Calorie Row 30 Double Unders 1min Rest For Time   OLYMPIC- Snatch

7 Rounds of: 7 HDD Wall Balls…20/14…12/11 7 Toes to Bar 7 Burpee Onto Plate…45 7 KB Swings…70/53 For Time (15min Time Cap)  

5 Rounds of: 3min AMRAP of: Cash in- 25m Prowler Push…270/180 12 Snatches…155/105 8 HSPU’s…45’s (sub- 12 HR Push Ups) 3min Rest For Total Reps  ... Read More

**10am CLASS ONLY TODAY** *Friday 11.27.15- no 6am or 7:30am Class* With a team of 3 complete the following: 40min AMRAP of: 15 High Wall... Read More

*NO 7pm CLASS TONIGHT* With a partner complete the following: 2000m Row 400m Run 1500m Row 800m Run 1000m Row 1200m Run 700m Row 1mile... Read More

HOLIDAY HOURS: -Wednesday 11.25.15- No 7pm Class -Thursday 11.26.15- 10am Class ONLY -Friday 11.27.15- No 6am or 7:30am Class 30…20…10 of: Burpee Bar Touch Toes... Read More

4 Rounds of: 4min AMRAP of: 30 Shoulder to OH…115/75 30 Back Squats…115/75 20 Lateral Hops over Bar 20 Butterfly Sit Ups 20 Pull Ups... Read More

ENDURANCE: 400m KB Farmers Carry (2)53/35 1min Rest 800m KB Run (1)53/35 2min Rest 1200m Med Ball Run…20/14 3min Rest 1mile Run For Time   OLYMPIC-... Read More

With a partner complete the following: 4000m Row -1st 2000m one partner holds a handstand while the other rows. -2nd 2000m one partner holds an... Read More

6 Rounds of: 2 Rope Climb 9 HSPU’s…45’s 6 Front Squats…165/115 3 Burpee Over Bar 1min Rest For Time (16min Time Cap)  

5 Rounds of: 4min AMRAP of: 20 Wall Ball Sit Ups…20/14 20 Russian Twists…20/14 (EMOM of 5 Box Jumps Overs…24/20″) 4min Rest For Total Reps  

30 Ring Muscle Ups (sub- 45 Strict Pull Ups/ 30 Bar Muscle Ups) 40 HDD Wall Balls…20/14…12/11 6min Rest 100m Reverse Sled Pull…180/135 800m Run... Read More

50…40…30…20…10 of: Calorie Row KB Swings…70/53 For Time (15min Time Cap)   *NEW LOCATION COMING SOON* – CrossFit Explode is relocating to 19 Hagerty Blv. West... Read More

27…21…15…9 of: Toes to Bar OHS…115/75 (EMOM 3 Burpee Over Bar) For Time (13min Time Cap)  

ENDURANCE: 7 Rounds of: 3min AMRAP of: Cash in- 400m Run Remainder of 3min- Calorie Row 2min Rest For Total Calories Rowed   OLYMPIC- Clean n... Read More

With a partner complete the following: 30 Wall Walks (sub-60 HR Push Ups) 40 10m Shuttle Touches 20 10m Bear Crawl 60 KB SDLHP…97/70 10... Read More

20 Power Cleans…185/125 20 Burpee over Bar 40 Cal Row 3min Rest 5 Rope Climbs 75m Sled Push…270/180 800m Run For Time (19min Time Cap)  

3 Rounds of: 5min AMRAP of: 15 Chest to Bar 30 Double Unders 15 Toes to Bar 30 Double Unders (EMOM of 4 Shoot Throughs)... Read More

5 Rounds of: 24 High Wall Balls…20/14…12/11 12 Deadlifts…225/155 For Time (15min Time Cap)  

4 Rounds of: 4min AMRAP of: 21 KB Swings…70/53 15 Burpee Bar Touch 9 Ring Muscle Ups (sub-18 ring rows or 9 bar muscle up)... Read More

3 Rounds of: 12 Squat Snatch…115/75 24 HR Push Ups 800m Run For Time (18min Time Cap)   

**No Classes Today** Check in- 8:00am Briefing- 8:30am Workout 1- (9:15am) “SIMPLICITY 3” 3 Rounds of: 15…10…5 of: Burpees onto Plate (75m Sled Push…50/0 after... Read More

20 Snatches…135/95 800m Run For Time Last chance to register for the Triples Combine!  

3 Rounds of: 4min AMRAP of: 6 Burpee Ring Muscle Ups (sub- 12 Ring Rows or 6 Bar Muscle Ups) 24 Double Unders 4min Rest... Read More

1000m Row 100 Wall Ball Sit Ups…20/14 50 High Wall Balls…20/14…12/11 For Time (10min Time Cap) REGISTER FOR THE EXPLODE TRIPLES COMBINE  

3 Rounds of: 6min AMRAP of: Cash in- 50m Prowler Push…270/180 Remainder of time: 12 Chest to Bar Pull Ups 40m Bear Crawl 12 HSPU…25’s... Read More

2 Rounds of: 7 Deadlifts…185/125 7 Hang Cleans…185/125 7 Front Squats…185/125 7 S2OH…185/125 7 Front Squats…185/125 7 Hang Cleans…185/125 7 Deadlifts…185/125 4min Rest For Time... Read More

4 Rounds of: 5min AMRAP of: 12 Box Jump Overs…24/20″ 12 S. Arm KB Snatch…70/53 12 Burpees Bar Touch 12 Toes to Bar 5min Rest... Read More

ENDURANCE: 8 Rounds of: 10 Wall Balls…20/14…10/9 20m Low Prowler Push…0/0 400m Run For Time   OLYMPIC- Clean n Jerk