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

August 23, 2011

8.24.11

WEDNESDAY

"SWEEDISH FISH"

3 Rounds of:

20 Wall Balls…20/14 pounds…10/8 feet

10 Power Cleans…135/95 pounds

20 Sit Ups (butterfly)

400m Run

For Time

Photo-66 2 Brad

Post time and load to comments

Auxiliary: Tabata Toes Through Rings

Strength: Back Squat

1st set 65% of training max x 5reps

2nd set 75% of training max x 5reps

3rd set 85% of training max x 5 or more reps

About the Author
  1. Jeff Kitchen Reply

    Rx: 12:06

  2. Eric B Reply

    Baby Bill is Here! Need another couple weeks, but am getting way too behind working out at home… Really looking forward to getting back.
    BQ – My little dude is looking for a “new born” program… he was asking me this morning… See you all soon.

  3. Kelly Reply

    13:30
    (65lb clean)

  4. Quinlan Reply

    Congrats on the baby boy Eric!!! Just found a new training method that can have your newborn doing muscle ups in 3 months!

  5. Eric B Reply

    Ha ha – Awesome…

  6. KeithQ Reply

    11:42
    95lb clean

  7. Quinlan Reply

    Rx 10:36

  8. Ty Reply

    Rx – 10:58

  9. The Swede Reply

    11:19

  10. Liz Reply

    Rx 12 07

  11. Jeff Hansen Reply

    13:21

  12. ElizabethJ Reply

    17:46 scaled down
    10lbs for the wall balls. not sure of the height (the first square black box on the wall)
    55lbs for the cleans
    400 row

  13. ghd hair straightener Reply

    rx: 4:01 i like the burpee box jumps, i need to work on the normal box jumps.
    mile run: 7:05

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