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

5.20.18 SUNDAY “PAIN CAVE”

3 Rounds of: 2:20min AMRAP of: Calorie Row :40sec Rest 2:20min AMRAP of: Calorie Run :40sec Rest 2:20min AMRAP of: Calorie Bike :40sec Rest 2:20min AMRAP of: 10 Clean n Jerk…115/75 5 Burpee Over Bar :40sec Rest For Total Reps
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5.19.18 SATURDAY “THE LOOGIE”

With a partner, complete the following: 3 Rounds of: 50cal Bike 60m OH Walking Lunge…45/25 50 Pull Ups For Time
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5.18.18 FRIDAY “SHORT FUSE”

Strength: 6min EMOM of: 2 TnG Snatches Metcon: 5 Rounds of: 15cal Treadmill 12 Snatches…115/75 9 Burpee Bar Touch 1min Rest For Time (20min Time Cap)
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5.18.17

Intervals: 6 Rounds of: :40sec AMRAP Cal Row :20sec Rest :40sec AMRAP Cal Bike :20sec Rest :40sec Ski Erg :20sec Rest For Total Cals Auxiliary: 4 Rounds of: 8 Ring Muscle Ups 15m HS Walk 8 Deadlifts…295/220 15m HS Walk Metcon: Explode WOD
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5.17.18 THURSDAY “BMX”

Auxiliary: 3min AMRAP of: Hollow Rock and Rolls Metcon: 2 Rounds of: 40/30cal Bike 40 HSPU 40 Toes to Bar 3min Rest For Time (16min Time Cap)
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5.16.18

Olympic: Every 30sec for 5min: 2 Snatches…175/125 Auxiliary: 7 Rounds of: 7 Deadlifts…295/220 20m HS Walk Metcon: Explode WOD
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5.16.18 WEDNESDAY “SHARING IS KAREN”

Strength: 5min EMOM of: 1 Weighted Chin Up (Work up to a heavy rep) Metcon: 150 Wall Balls…20/14…10/9 (Every 2min 2 Rope Climbs) For Time (13min Time Cap)
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5.15.18

Olympic: 5×5 Power Clean Auxiliary: 18/27…15/21…12/15 of: Thrusters…155/105 Toes to Bar Metcon: Explode WOD
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5.15.18 TUESDAY “BUFFALO BILL”

Strength: 5min EMOM of: 1 Bench Press (work up to a heavy single) Metcon: 4 Rounds of: 4min AMRAP of: 25/20cal Row 15 Power Cleans…165/115 15 Bench Press…165/115 4min Rest For Total Reps
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5.14.18 MONDAY “BABY BACK”

Strength: 5min EMOM of: 1 Back Squat (work up to something heavy) Metcon: 89/72cal Bike 55 Chest to Bar Pull Ups 34 Back Squats…115/75 21 Bar Facing Burpees For Time (15min Time)
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