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

1.2.19 WEDNESDAY “DEATH ROW”

Strength: 10…8…6…4 of: Deadlift…80% 1RM Strict Weighted Dip Metcon: 6 Rounds of: 18/15cal Bike 18/15cal Row 15 Heavy Wall Balls…30/20…10/9 1min Rest For Time (22min Time Cap)
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1.1.19 TUESDAY “HAPPY NEW YEAR 2019

** 9:00am and 10:30am Class Only** With a partner complete the following: 2 Rounds of: 8min AMRAP of: 20 Chest to Bar Pull Ups 19 Bear Complexes…95/65 (EMOM of 2 Synchro Burpee Over Bar) 4min Rest For Total Reps
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12.31.18 MONDAY “2019 CHIP”

**CLASSES AT 6am, 7:30am, 9:am and 12pm** 50/40cal Ski 50 Snatch…95/55 50 Sit Ups 50 HSPU…25’s 50/40cal Bike For Time (15min Time Cap)
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12.30.18 SUNDAY “COUGH SYRUP”

**NO EVENING CLASS 12/31** **9:00am and 10:30am CLASS ONLY 1/1/9** 4 Rounds of: 30/20cal Ski 400m Sled Drag…45/25 3min Rest then: 4 Rounds of: 30/20cal Bike 10 Burpee Over Bar 25 Hang Clean n Jerk…75/55 For Time
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12.29.18 SATURDAY “BRUTE FORCE”

5 Rounds of: 10 Bench Press…225/155 30m Sled Push…315/225 10 S. Arm KB Snatch…97/70 10 Weighted Chin Ups…50/35 For Time (End of Class Time Cap)
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12.29.18

Olympic: 5×2 Snatch Balance 5×2 Hang High Pulls 8×2 Squat Snatch Auxiliary: 8min AMRAP of: 8 Thrusters…135/95 16cal Row Immediately after, take 4mins to establish 1RM Thruster Metcon: Explode WOD
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12.28.18 FRIDAY “REPSECUTIONER”

Strength: 10…8…6 of: Negative Toes to Bar Dips (Rest 1min between sets) Metcon: 3 Rounds of: 5min AMRAP of: 40/30cal Row 30 HSPU…45’s 30cal Run 30 KB Swings…70/53 2min Rest For Total Reps
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12.27.18 THURSDAY “BURNT TOAST”

Auxiliary: 1:30min…1min…:30sec of: Right Side Plank Left Side Plank Flutter Kicks (30sec Rest between each movement) Metcon: 30/20cal Bike 20 Burpee Box Jump Over…24/20″ 40 Chest to Bar Pull Ups 10 Burpee Box Jump Over…24/20″ 30/20cal Bike For...
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12.26.18

Olympic: 5×3 Power Clean 5×2 Hang Squat Clean (2sec pause below knee) Auxiliary: 70cal Row (EMOM 6 Back Squats…165/115) (8min Time Cap) Metcon: Explode WOD
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12.26.18 WEDNESDAY “JIGGLE BELLS”

**REGULAR SCHEDULE TODAY** Strength: Work up to a heavy Front Squat. Use the heaviest weight you squatted as 100% for the following: 6@90% 4@95% 2@100% Metcon: 5 Rounds of: 21 High Wall Balls…20/14…12/11 21/15cal Ski 15 Power Cleans…115/75 1min Rest For Time...
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