Daily WOD

With a partner complete the following: 63…45…27 of: KB SDLHP’s…70/53 HR Push Ups Pull Ups KB Goblet Squats…70/53 (100m OH Walking Lunge…45/25 after each set)... Read More

3 Rounds of: 100 Double Unders 7 Hang Clean n Jerks…185/115 For Time (10min Time Cap)   

100m Reverse Sled Pull…180/135 30 G.I. Janes 50cal Row 10 Wall Walks 800m Run For Time (18min time cap)   

4 Rounds of: 3min AMRAP of: 7 Thrusters…115/75 5 Burpee over Bar 1 Rope Climb 3min Rest For Total Reps   

2 Rounds of: 600m Row 30 Strict HSPU’s…floor 400m Run For Time (12min time cap)   Congrats Brynn n Shawn!

2min AMRAP of: 12 OHS…115/75 14 Chest to Bar Pull Ups 30 Double Unders 2min Rest 4min AMRAP of: 12 OHS…115/75 14 Chest to Bar... Read More

ENDURANCE: Every 4min for 40min complete: 4 Wall Walks 400m Run For Slowest Round    OLYMPIC- Snatch

With a partner complete the following: 27…21…15…9 of: Tire Flips (both partners) Burpees onto plate (both partners share reps) (Each partner does 50m reverse sled... Read More

30 High DD WB’s…20/14…12/11 25 Chest to Bar Pull Ups 10 Clean n Jerks…225/155 25 Chest to Bar Pull Ups 30 High DD WB’s…20/14…12/11 For... Read More

15min AMRAP of: 20 Hollow Rock n Roll (each rotation = 1rep) 40 Wall Ball Sit Ups 40 KB SDLHP…53/35 For Total Reps   

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