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

1.15.19

Olympic: 8×1 Snatch Complex (Complex= 3 Snatch High Pulls, 2 Power Snatch, 2 Hang Squat Snatch) Auxiliary: 300 Double Unders (EMOM of 5 Squat Snatches…155/105) For Time (12min Time Cap) Metcon: Explode WOD
READ MORE

1.15.19 TUESDAY “G.I. ROW”

Strength: 8…6…4…2 of: Deficit Deadlifts @ 70% (standing on 2 45# plates) Bench Press Metcon: 3 Rounds of: 5min AMRAP of: 21/14cal Row 7 G.I. Janes (sub- Burpee Bar Touch) 14 Power Cleans…135/95 5min Rest For Total Reps Registration is now live for the...
READ MORE

1.14.19 MONDAY “TOE FUNGUS”

Strength: 6…5…4…3 of: Box Squat @ 70% to a 12″ stack of plates or box Strict HSPU (pause at the bottom) – Do 6 of each, 5 of each and so on… – At the bottom of the Squat, pause, sit back, lean forward, pause, then stand up. Metcon...
READ MORE

1.14.19

Olympic: 8×1 Clean Complex (Complex= 3 Hang Cleans, 2 Front Squats, 1 Jerk) Auxiliary: NASTY GIRLS LOVE DT 3 Rounds of: 50 Air Squats 7 Ring Muscle Ups 1 Round of “DT” (185/125) 12 Deadlifts 9 Hang Cleans 6 Shoulder to OH For Time Metcon: Explode WOD
READ MORE

1.13.19 SUNDAY “HAY FEVER”

4 Rounds of: 30cal Run 30/21cal Ski 120m Sled Push…45/25 30 KB Swings…70/53 1min Rest For Time
READ MORE

1.12.19 SATURDAY “ICE AGE”

2 Rounds of: 8min AMRAP of: 12cal Ski 9 Shoulder Press…135/95 6 Deadlift…345/245 3 G.I. Janes 4min Rest For Total Reps
READ MORE

1.11.19

Olympic: 7×1 Clean Complex (Complex= 1 Power Clean, 2 Front Squat, 1 Squat Clean) Auxiliary: Every 3mins until failure: 10 Bench Press…135/95 10 Chest to Bar Pull Ups 10 Alt Dumbell Snatch…50/35 (Add 2 Reps after every round) Metcon; Explode WOD
READ MORE

1.11.19 FRIDAY “HOB GOBBLER”

Strength: 5min EMOM of: Strict Weighted Chin Over Bar Pull Up Metcon: 5 Rounds of: 15cal Treadmill 18 Pull Ups 21 Goblet Squats…70/53 1min Rest For Time (19min Time Cap)
READ MORE

1.10.19 THURSDAY “BONE COLLECTOR”

Strength: 5min EMOM of: 2 Snatch High Pulls 1 Snatch Metcon: 27…21…15…9 of: Snatch…95/65 Dips Med Ball Knees to Chest…20/14 For Time (16min Time Cap)
READ MORE

1.9.19 WEDNESDAY “CYBORG”

Strength: Fastest 60m Sled Push Time…315/225 Metcon: 34/27cal Ski Erg 55 Wall Balls…20/14…10/9 34 KB Swings…70/53 90m Sled Push…225/180 34 Toes to Bar 90m Sled Push 34 KB Swings…70/53 55 Wall Balls…20/14…10/9 34/27cal Ski Erg For...
READ MORE