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

August 10, 2011

8.11.11

THURSDAY

STRENGTH DAY

Back Squat (deload):

1st set 60% of training max x5 reps

2nd set 65% of training max x5 reps

3rd set 70% training max x5 or more

Shoulder Press (deload):

1st set 60% of training max x5 reps

2nd set 65% of training max x5 reps

3rd set 70% training max x5 or more

      Photo-54

Auxiliary: Front Squat with bands 3×10 at 50% training max

Shoulder Press with KB's attached to rings 3×10 

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  1. ghd hair straightener Reply

    WOD Rx 11:06
    Aux 1:31
    Awesome job today everyone!! You guys are amazing 🙂

  2. Tob Reply

    Looking forward to triyng this WOD tonight. WOD #1 for me today was 5 rounds of 400m sprint, 2 mins rest. 10 burpee penalty for any split >3s more than the one before. My times have slowed down a bit, so it’s clearly time for me to start doing more endurance wods!

  3. Ivan Reply

    I apologize for the long post, but I’m ceetlmpoly confused by this programming. I’ve been following CFE programming since the second cycle began, and have only recently switched over to doing the 3 sport programming vs. only performing the running workout on the prescribed day. I don’t get the programming for Sat and Sun, though. The programming the last few days has been 1:30 on, 1:00 off for Swimming (Fri), Biking (Sat.), and Running (Sunday). I’ve just noticed that the daily workout that was posted for the next few days has a different biking workout for Saturday, as well as a different run for Sunday. The new biking WOD is for 20 miles, and the new run WOD is for 13 miles, which is a far cry from 1:30 intervals. Which is it? How are we supposed to know which one to do if the 3S programming has two different distances listed?

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