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... Read More
Daily WOD
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... Read More
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*... Read More
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... Read More
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... Read More
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... Read More
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... Read More
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... Read More
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... Read More
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... Read More
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... Read More
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... Read More
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... Read More
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... Read More
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... Read More
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... Read More
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) ... Read More
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... Read More
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... Read More
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... Read More
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... Read More
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... Read More
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... Read More
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-... Read More
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... Read More
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... Read More
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... Read More
**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... Read More
**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... Read More
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!!!... Read More
5.24.13 FRIDAY "GOOD NEWS" 9…7…5 of: Power Snatch…115/75 pounds Ring Muscle Ups (sub 3 ring rows, 3 HR push ups per) 1min Rest then: 15…10…5... Read More