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Daily WOD

29
Jun

9:00am CLASS ONLY TODAY 6.29.13 SATURDAY "RESPERATOR" 20min AMRAP of: 3 Ring Muscle Ups (sub 6 Pull Ups, 6 HR Push Ups) 6 Wall Walks...
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27
Jun

6.28.13 FRIDAY "BLACK HOLE" With a partner complete: 3 Rounds of: 4 Rope Climbs (one partner at a time) 8 Burpee, Jump, Tire Flips (both...
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26
Jun

6.27.13 THURSDAY "DEADLY SINS" 7 Rounds of: 7 Thrusters…115/75 pounds 7 SDLHP's…115/75 pounds 7 HSPU's…25/floor 7 KB Swings…70/53 pounds 1min Rest For Time New Swag...
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25
Jun

6.26.13 WEDNESDAY "STILTZ" 30 Back Squats…225/155 pounds 1mile Run For Time (repeat WOD from 9.21.11) Frank  Post time and load to comments *TEAM EXPLODE FUNDRAISER*...
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24
Jun

6.25.13 TUESDAY "THE DOMINATOR" 12min AMRAP of: 10 Snatches…155/105 pounds 25 Toes to Bar 10 Burpees over Bar 25 Butterfly Sit Ups For Total Reps...
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23
Jun

6.24.13 MONDAY "PULL BALLS" 3 Rounds of: 20 Pull Ups 30 Wall Balls…20/14 pounds…10/8 feet For Time (12min Time Cap) Post time and load to...
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22
Jun

6.23.13 SUNDAY ENDURANCE- "PAIN IN THE JANE" 30min Every 3min: 400m Run 5 G.I. Janes For Longest Round Post longest round to comments OLYMPIC- Snatch...
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21
Jun

6.22.13 SATURDAY "AXLE ROWS" 42 Calorie Row 21 Axle Thrusters…110/70 pounds 30 Calorie Row 15 Axle Thruster…110/70 pounds 18 Calorie Row 9 Axle Thruster…110/70 pounds...
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20
Jun

6.21.13 FRIDAY "JITTERS" 3 Rounds of: 15 Burpee Box Jumps Overs…24/20" box 25 SDLHP's…95/65 pounds For Time Jackie Post time and load to comments Post to...
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19
Jun

6.20.13 THURSDAY "UP ROPE" 4 Rounds of: 3min AMRAP of: 1 Rope Climb 5 HSPU's…45/25 plates 2min Rest For Total Reps Our little Lolo headed...
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18
Jun

6.19.13 WEDENSDAY "HANGING NANCY" 5 Rounds of: 400m Run 15 Hanging Squat Snatch…95/55 pounds For Time Post time and load to comments
17
Jun

6.18.13 TUESDAY "DEAD ZONE" 10min AMRAP of: 30 Clean n Jerks…135/95 pounds 30 Toes to Bar 30 Deadlifts…135/95 pounds 30 WB Sit Ups…20/14 pounds (EMOM...
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16
Jun

6.17.13 MONDAY "FUEL INJECTION" 1000m Row then: 21…15…9 of: KB Swings….70/53 pounds Burpees For Time Post time and load to comments **Tickets to the Games...
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15
Jun

6.16.13 SUNDAY ENDURANCE- "RUN CINDY" 10 Rounds of: 9 Pull Ups 15 Push Ups 21 Air Squats 200m Run 1min Rest For Time Post time...
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14
Jun

6.15.13 SATURDAY "DRAG RACE" 5 Rounds of: 3min AMRAP of: 25m Sled Push…270/180 pounds with the remainder of 3min complete AMRAP of Rope Accents 2min Rest...
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13
Jun

6.14.13 FRIDAY "COLD POOL" 4 Rounds of: 12 Power Snatches…135/95 pounds 9 G.I. Janes 2min Rest For Time Post time and load to comments **Team...
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12
Jun

6.13.13 THURSDAY "MOWLICKIE CHIP" 50m Reverse Sled Pull…180/115 pounds 400m Run 28 HSPU's…25/floor 14 Power Cleans…205/135 pounds 28 Burpees For Time Post time and load...
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11
Jun

6.12.13 WERDNESDAY "SNOW CONE" 21…15…9 of: High Double Dip Wall Balls…20/14 pounds…12/10 feet Toes to Bar For Time Post time and load to comments
10
Jun

6.11.13 TUESDAY "BARISTA" 4 Rounds of: 5 Bar Muscle Ups 20 KB swings…70/53 pounds 50 Double Unders 1min Rest For Time Team CrossFit Explode 1st...
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9
Jun

6.10.13 MONDAY "CHEST PAINS" 21…15…9 of: Power Cleans…95/55 pounds Front Squats…95/55 pounds Push Press…95/55 pounds cash out: 400m Run For Time (12min Time Cap)  ...
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8
Jun

6.9.13 SUNDAY **NO CLASSES TODAY** Emily Pale- competing this weekend in the CrossFit Games Regional for Team Explode CHECK OUT HOW TEAM EXPLODE IS DOING AT...
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7
Jun

6.8.13 SATURDAY "DOUBLE BEARFROG" 2 Rounds of: 400m Run 25m Bear Crawl 25m Burpee Broad Jump 25m Bear Crawl 25m Burpee Broad Jump 25m Bear...
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6
Jun

6.7.13 FRIDAY "BOOGIE MAN" 8min AMRAP of: 6 Snatches…115/75 pounds 3 Wall Walks For Total Reps Lauren Krygowski- competing this weekend in the CrossFit Games Regional...
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5
Jun

6.6.13 THURSDAY "THE STEINLEY" 20min AMRAP of: 20 Double Unders 15 Wall Balls…20/14 pounds…10/8 feet 10 Toes to Bar 5 HSPU's…25/floor For Total Reps Brian...
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4
Jun

6.5.13 WEDNESDAY "FROM 2013 REGIONALS" 4 Rounds of: 2 Rope Climbs 4 Squat Cleans…185/115 pounds For Time Cody Loeffler- competing this weekend in the CrossFit Games...
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3
Jun

6.4.13 TUESDAY "SNAKE BITE" 21…15…9 of: KB Swings…70/53 pounds Box Jumps…24/20" box For Time Tyler Fischer- competing this weekend in the CrossFit Games Regional for...
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2
Jun

6.3.13 MONDAY "WHIPPER SNAPPER" 4 Rounds of: 12 SDLHP…95/65 pounds 9 Thrusters…95/65 pounds 6 Pull Ups 3 Burpee Over Bar For Time Liz and Lorelei-...
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1
Jun

6.2.13 SUNDAY ENDURANCE- "AIR BENDING" 3 Rounds of: 800m Run 2min Rest then: 3 Rounds of: 1000m Row 2min Rest For Time EXPLODE at the...
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31
May

6.1.13 SATURDAY "SLED WARS" 2 Rounds of: 50m Reverse Sled Pull…135/90 pounds 400m Run 25 Thrusters…65/45 pounds For Time Post time and load to comments
31
May

5.31.13 FRIDAY "PRESSURE POINT" AKA- "THE FORGOTTEN MAULICKY" 7min AMRAP of: 7 HSPU's…25/floor 14 Box Jumps…24/20" box For Total Reps (repeat WOD from 1.31.13) Post...
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29
May

5.30.13 THURSDAY "POWER WALK" 3 Rounds of: 5 Power Cleans…205/135 pounds 400m Run For Time Post time and load to comments
28
May

5.28.13 WEDNESDAY "SCAPE GOAT" 3 Rounds of: 60 Double Unders 30 Wall Balls…20/14 pounds…10/8 feet 15 Toes to Bar For Time Post time and load...
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27
May

5.27.13 TUESDAY "ISABELLE" 30 Snatches…135/95 pounds For Time Post time and load to comments Skill: Snatch
26
May

**12pm CLASS ONLY TODAY** 5.27.13 MONDAY "MURPH" 1mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1mile Run For Time Post time to...
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25
May

**NO 9am OLYMPIC LIFTING CLASS TODAY** 5.26.13 SUNDAY ENDURANCE- "5K ROW" 5K Row (every min on the min 3 burpees) For Time Post time to...
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24
May

5.25.13 SATURDAY "F@CK CANCER" 5 Rounds of: 25m Prowler Push…270/180 pounds 15 Chest to Bar Pull Ups For Time Congratulation Mike!!! 5 years Cancer free!!!...
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