Daily WOD

4 Rounds of: 30cal Row 25 HSPU’s…25’s 20 KB Swings…70/53 3min REST For Time (20min Time Cap)  

3 Rounds of: 6min AMRAP of: 21 Back Squats…135/95 15 Burpee Bar Touch 9 Ring Muscle Ups (sub- 3 Pull Ups, 3 HR Push Ups)... Read More

ENDURANCE: 2 Rounds of: 30m Bear Crawl 30m Burpee Broad Jump 1mile Run For Time    OLYMPIC- Clean n Jerk

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