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

1.22.19

Olympic: 5×3 Power Clean 5×2 Squat Clean Auxiliary: 21…15…9 of: Ski Cals HDDWB’s (30m Sand Bag Carry after each set) Metcon: Explode WOD
READ MORE

1.22.19 TUESDAY “BENT AXLE”

Strength: 5…4…3 of: Deepest Deficit HSPU Axle Bar Clean Metcon: 3 Rounds of: 5min AMRAP of: 12 Axle Cleans…160/110 15cal Bike 18 HSPU…(2) 45’s 2min Rest For Total Reps
READ MORE

1.21.19 MONDAY “MUSCLE BOUND”

Strength: 5min EMOM of: 3 Thrusters Metcon: 3 Rounds of: 30/20cal Row 25 Thrusters…95/65 20 Chest to Bar Pull Ups (or use 15 Ring/Bar Muscle Ups 2min Rest For Time (21min Time Cap) Welcome home WZA competitors!! Paige Henry 2nd place RX Women’s division Austin, Sean...
READ MORE

1.20.19 SUNDAY “SUPER LUNG”

**NO CFKIDS TODAY** 5 Rounds of: 25/20cal Row 25/20cal Bike 25 Snatch…75/55 25 Sit Ups For Time
READ MORE

1.19.19 SATURDAY “CLANG N BANGER”

2 Rounds of: 42 Bench Press…135/95 42/36cal Bike 42 S. Arm DB Clean n Jerk…75/55 120m Farmers Carry…97/70 21/18cal Ski For Time
READ MORE

1.18.19

Olympic: Establish a 1RM Snatch Auxiliary: 21…15…9 of: Bike Cals Row Cals Ski Cals (1min Rest after each set) Metcon: Explode WOD
READ MORE

1.18.19 FRIDAY “SNATCHAPALOOZA”

Strength: 8mins to work up to a heavy Snatch Metcon: 18…15…12…9 of: Snatch…135/95 Burpee Over Bar (15/12cal Ski after each set) For Time (16min Time Cap) Good luck Pete and Paige!!!
READ MORE

1.17.19 THURSDAY “BUMPY BELLY”

Auxiliary: 1min…:45sec…30sec of: Hollow Body Hold Rt Side Plank Hold Lf Side Plank Hold Metcon: 2 Rounds of: 8min AMRAP of: 24cal Row 24 KB Swings…70/53 12 Shoot Throughs 12 Med Ball Knees to Chest…20/14 2min Rest For Total Reps
READ MORE

1.16.19

Olympic: 5×2 Hang Power Clean 3×5 Front Squat Auxiliary: 3 Rounds of: 3min AMRAP of: 12/10cal Ski 12 DB Snatch…50/35 12 Box Jumps…34/30″ 12 HR Push Ups 1min Rest For Total Reps Metcon: Explode WOD
READ MORE

1.16.19 WEDNESDAY “WHEELS OF STEELE”

Strength: 6…4…2 of: Thruster Strict Chest to Bar Pull Up Metcon: 4 Rounds of: 18/15cal Bike 15 Thrusters…115/75 18 Chest to Bar Pull Ups 1min Rest For Time (15min Time Cap)
READ MORE