19 Hagerty Blvd. Unit 7
West Chester, PA
info@crossfitexplode.com

November 06, 2013

11.7.13

THURSDAY

"CORE TAX"

8min AMRAP of:

3 Burpees Over Bar

6 Hang Clean n Jerks…115/75 pounds

12 Wall Ball Sit Ups…20/14 pounds

For Time

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Jenna

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SIGN UP FOR THE COMBINE BEFORE 8pm THURSDAY NIGHT

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SATURDAY'S COMBINE WORKOUTS

WOD 1 "HIGH OCTANE"

15…10…5 of:

Burpees Onto Plate

(100m Sled Push after each set)

For Time

 

WOD 2 "AIR RAID"

7 Rounds of:

1:30sec AMRAP of:

10 KB Swings

10 Wall Balls

30sec Rest

(each round wall balls and KB's get progressively more difficult)

For Total Reps

 

WOD 3"DEMOLITION DERBY"

6min to establish 1RM Ground to Overhead

1000m Row

2mile Run

(This workout will be scored as 3 parts. One, the amount of weight acheived on the G2OH. Two, the time of the 1000m Row. Finally, the total combined time of the Row and the 2mile Run)

Top Competitors will move on to Sunday for 2 more events… 

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