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

7.15.18 SUNDAY “FITNESS UNIVERSE”

20min AMRAP of: 5 Pull Ups 10 Push Ups 15 Air Squats (Every 5min 400m Run) 3min Rest 20min AMRAP of: 50cal Row 50cal Bike 25 Snatch…75/55 15 Burpee Bar Touch For Total Reps
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7.14.18 SATURDAY “BUFF BETTY”

27…21…15…9 of: Bench Press…135/95 Deadlift…185/125 Bike Cals For Time
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7.13.18

Olympic: 7×3 Power Clean 7×2 Jerk Auxiliary: 20mins 0-4min 65/55cal Ski 4-8min 20 Ring Muscle Ups 8-12min 200m Sled Push…180/115 12-16min 20 Ring Muscle Ups 16-20min 65/55cal Bike Metcon: Explode WOD
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7.13.18 FRIDAY “THE RUN AROUND”

Strength: Take 6mins to work up to a heavy 2 rep Back Squat with impeccable form. Use that weight for the following percentages. 6@70% 4@80% 2@90% Metcon: 200m Run 21 Back Squats…115/75 400m Run 21 Strict HSPU’s (sub- push ups) 800m Run 21 Strict HSPU’s (sub-...
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7.12.18 THURSDAY “WIG SPLITTER”

Tester: Take two opportunities to do 10 max effort pulls on the rower. Rest 3mins between efforts. Observe what your max CALHR out out is during either of those two attempts. Use that number for the following: Max consecutive pulls on the rower above 85% of your highest CALHR...
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7.11.18 WEDNESDAY “LINCOLN LOG”

Strength: 5min EMOM of: 3 Power Cleans -work up to a heavy triple Metcon: 2 Rounds of: 30 Front Squat…135/95 30 Power Clean…135/95 30/20cal Bike 4min Rest For Time
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7.10.18 TUESDAY “TRAP DOOR”

Strength: 6min EMOM of: 3 Strict C2B Pull Ups 3 Shoulder Press Metcon: 4 Rounds of: 3min AMRAP of: 30m Sled Push…270/180 (cash in) 22 Chest to Bar Pull Ups 22 Sit Ups 22 Burpee Bar Touch 3min Rest For Total Reps
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7.9.18

Olympic: Every 30sec for 7min: 3 Clean n Jerk Auxiliary: 70cal Bike (EMOM of 3 PHSPU and 3 Burpee) Metcon: Explode WOD
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7.9.18 MONDAY “DOUBLE DUECE”

Strength: Take 6min to work up to an aesthetically pleasing heavy 2rm Sump Deadlift. Use that weight for the following percentages. 6@70% 4@80% 2@90% Metcon: 3 Rounds of: 21 SDLHP…135/95 15 HDDWB’s…20/14…12/11 21cal Row 15...
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7.8.18 SUNDAY “RE-EDUCATED”

100/80cal Bike (cash in) 5 Rounds of: 20 Push Ups 20 KB Swings…70/53 20 Goblet Squats…70/53 400m Sled Drag…45/25 (cash out) 800m Run (cash out) For Time
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