Daily WOD

12min AMRAP of: 25m Sled Push…180/110 3 Rope Climbs For Total Rope Climbs  

3 Rounds of: 15 Front Squat…155/105 10 Snatch…155/105 400m Run For Time (15min Time Cap)   

4 Rounds of: 4min AMRAP of: 20 Burpee onto plate 20 Toes to Bar 20 KB Swings…70/53 20cal Row 4min Rest For Total Reps   

1mile Run 3min Rest 1200m Run 2min Rest 800m Run 1min Rest 400m Run For Time   OLYMPIC- Clean n Jerk

With a partner complete the following: 4 Rounds of: 40 Chest to Bar Pull Ups 40 HSPU’s…45’s 40 Back Squats…135/95  For Time (32min Time Cap) ... Read More

21…15…9 of: Hang Clean n Jerk…135/95 10m Shuttle Touches For Time (10min time cap)    Join former Explode coaches Emily and Cody at the grand... Read More

150 Grasshoppers 150 Butterfly Sit Ups 150 Russian Twists…20/14 (EMOM 4 Shoot Throughs) For Time (17min Time Cap)   Post time to comments

5 Rounds of: 3 Rope Climbs 25 Box Jumps…24/20″ For Time (12min Time Cap)    ***Be sure to stop by Union Forged Fitness this Saturday... Read More

35 Hang Snatches…155/105 (EMOM of 3 G.I. Janes) For Time (8min Time Cap)    Post time and load to comments

3 Rounds of: 21 Chest to bar Pull Ups 15 Strict HSPU’s…45’s 9 Thrusters…165/115 2min Rest For Time (15min Time Cap)   Post time and load... Read More

4 Rounds of: 100m Prowler Push…50/30 16 Burpees 800m Run 3min Rest For Time (35min time cap)    Post time to comments OLYMPIC- Snatch

10:30am Class Only With a partner complete the following: 7 Rounds of: 4 Rope Climbs 15 Clean n Jerks…115/75 For Time (21min Time cap)   ... Read More

10:30am Class Only Saturday July 4th 10min AMRAP of: 40 SDLHP…115/75 40 HSPU’s…25’s 40 Box Jumps…24/20″ For Total Reps    Post load and total reps... Read More

3 Rounds of: 40 Wall Ball Sit Ups…20/14 1min Plank Hold 60 Russian Twists…20/14 1min Plank Hold For Time (18min Time Cap)   Post time to... Read More

15…10…5 of: Ring Muscle Ups (6 Bear Complex after each set…135/95) For Time (12min Time Cap)     Post time and load to comments

4 Rounds of: 50m Sled Push…180/110 25 KB Swings…70/53 25 HR Push Ups 3min REST For Time (20min Time Cap)    Post time n load... Read More

5 Rounds of: 5 Bar Muscle Ups (sub- chest to bar pull ups) 7 Chest to Bar 9 Toes to Bar 12 High Double Dip... Read More

ENDURANCE: Every 4min for 40min complete: 100m Row 400m Run For Slowest Round    Post slowest round to comments OLYMPIC- Clean n Jerk

With a partner complete the following: 20min AMRAP of: 42 Pull Ups 36 High Wall Balls…20/14…12/11 108 Double Unders For Total Reps    Post team... Read More

5 Rounds of: 1min AMRAP of Calorie Row 1min AMRAP of HSPU’s…floor 1min AMRAP of Toes to Bar 1min Rest For Total Reps    Congrats... Read More

3 Rounds of: 18 Burpee Box Jumps…24/20″ 24 KB Swings…70/53 400m Run For Time (15min Time Cap)    Post time and load to comments

21 Thrusters…115/75 12 Bar Muscle Ups 15 Thrusters…115/75 9 Bar Muscle Ups 9 Thrusters…115/75 6 Bar Muscle Ups For Time (10min Time Cap)    Post... Read More

25 Wall Walks 75cal Row For Time (12min Time Cap)    Post time to comments

3 Rounds of: 21 G.I. Janes 15 Squat Snatches…135/95 9 Chest to Bar Pull Ups 2min Rest For Time (15min Time Cap)    Post time... Read More

Friday night’s classes concluded with an unexpected astonishing act of amazing generosity. As many of you know my family has recently fell on hard times.... Read More

With a partner complete the following: 20min AMRAP of: 50m Sled Drag…135/90 50m Reverse Sled Drag…135/90 200m Run 20 Clean n Jerks…135/95 For Total Reps... Read More

50 High Wall Balls…20/14…12/11 5 Rope Climbs 40 High Wall Balls…20/14…12/11 4 Rope Climbs 30 High Wall Balls…20/14…12/11 3 Rope Climbs For Time (13min Time... Read More

50…40…30…20…10 of: Wall Ball Sit Ups…20/14 (12 Toes to Bar and 6 Burpees after each set) For Time (16min Time Cap)    Post time and... Read More

21…15…9 of: Hang Cleans…115/75 Front Squat…115/75 HSPU…25 For Time (10min Time Cap)    Post time and load to comments

50 Box Jumps…24/20 50 Pull Ups 50cal Row 50 HR Push Ups 50 KB Swings…70/53 For Time (14min Time Cap)    Post time and load... Read More

6min AMRAP of: 8 Snatches…165/115 16 Burpee Over Bar 24 Toes to Bar 32 Heavy Wall Balls…30/20…10/9 6min Rest then: 8min AMRAP of: 8 Snatches…165/115... Read More

ENDURANCE: 3 Rounds of: 1200m Run 7 Wall Walks 5min Rest For Time     Post time and load to comments OLYMPIC- Clean n Jerk

With a partner complete the following: 500m Row 400m Med Ball Run…20/14 500m Row 400m Med Ball Run…20/14 24 Rope Climbs 48 Burpee Box Jumps…24/20″... Read More

70 OHS…115/75 (200m Run every 2min)  For Time  (12min time cap)   Post time and load to comments

60…50…40…30…20…10 of: Double Unders (14 WB Sit Ups…20/14/ 14 Russian Twists…20/14) For Time (18min Time Cap)   Post time and load to comments