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

September 01, 2011

9.2.11

FRIDAY

"MERRY GO ROUND"

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(via CrossFit Apex)

2 Rounds of:

21 Pull Ups

15 Wall Balls…20/14 pounds… 10/8 feet

9 Deadlifts…275/185 pounds

60 Double Unders

9 Power Snatches…95/65 pounds

15 Front Squats…95/65 pounds

21 Push Press…95/65 pounds

200m Run

21 Box Jumps…20/18" box

15 Ring Dips

9 Turkish Get Ups…35/26 pounds

For Time

  Duke
Duke and Heather

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Strength: Shoulder Press

1st set 70% of training max x 3reps

2nd set 80% of training max x 3reps

3rd set 90% of training max x 3 or more reps

**This Saturday we will be doing another Hero WOD dedicated to the 31 members of our armed services who lost their lives on 8.6.11 while on duty in Afganistan**

check out the details here: www.31heroes.com

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  1. Jeff Hansen Reply

    Definitely isn’t the same “Merry Go Round” I remember being on as a kid… Rx’d 31:31

  2. Jonathan Reply

    It was a great work out 24:30 rx did the workout alone enjoy the class much more .

  3. Quinlan Reply

    Rx 19:32

  4. Paige Reply

    36:14
    145 lbs for deadlift and 55 lbs for pushpress and snatch and front squats. all else rx.
    one day i will learn double unders

  5. Emily Reply

    Rx 26:12

  6. 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

  7. Frumy Reply

    I LOVE LOVE LOVE this photo! My favorite part (besides the lleovy Miss Reagan) is the little sprig of grass sprouting up in the foreground Where did you snap this shot? I CANNOT BELIEVE that she’s five months old already!!! I alsi can’t wait to see you, jeff, Penny & the little monkey in a few short weeks!XOXO Kimmy

  8. Fang Reply

    Cardio is important, but if you build some lean muclse you’ll burn more just sitting around. Diet is key too. I’ve hit a total wall, and in protest am doing weight watchers again, a quick pilates routine in the morning and a total body circuit five days a week. I will hit 130 before summer!! WE CAN DO THIS!!!

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