2.25.12
SATURDAY
"BOOMERANG"
40 Box Jumps...24/20" box
30 KB SDLHP's...70/53 pounds
20 Wall Ball Straight Leg Sit Ups...20/14 pounds
10 G.I. Janes
20 Wall Ball Straight Leg Sit Ups...20/14 pounds
30 KB SDLHP's...70/53 pounds
40 Box Jumps...24/20" box
For Time
3pm We will be holding the 1st Open WOD
7min AMRAP of:
BURPEES
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Optional Auxiliary: 7min AMRAP of: Open Burpees
2.23.12
THURSDAY
"STAMPEED"
3 Rounds of:
12 Clean and Jerks...135/95 pounds
400m Run
For Time
Paige
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Auxiliary: 2min AMRAP of: Burpees (touch 6 inches above reach)
The CF Games Open has begun!! If you have not registered already, you have until Feb. 26th to do so.
Register here
2.22.12
WEDNESDAY
"TWEETY"
10min AMRAP of:
15 Wall Balls...20/14 pounds...10/8 feet
30 Double Unders
For Total Reps
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Strength: Deadlift 3x5
Open WOD 1 will be announced tonight at 8pm. Saturday's we will be validating and holding the week's Open WOD here at Explode 3pm. If you cannot make a Saturday in the next five weeks to have your score validated you must video tape your workout and submit it to the Games Website. Trainers at Explode will only be available to validate Open WODs on Saturday of that week.
If you are not a member of Explode and would like to participate in Saturday's Open WOD to have your score validated there will be a $20 Drop In fee. All are welcome!
2.21.12
TUESDAY
"WET NOODLE"
6 Rounds of:
6 Thrusters...115/65 pounds
12 KB Swings...70/53 pounds
For Time
**We will be hosting the each week's Open WOD here at our box every Saturday at 3pm for the 5 weeks of the Open. Be there to have your score validated!**
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Auxiliary: 3x20 GHD Sit Ups
Games Competitors: 3x5 Thruster
2.20.12
MONDAY
"VIPER"
15...10..5 of:
Burpee Box Jumps...24/20" Box
Calorie Row
Dalton
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Auxiliary:
"RUNNER'S GOAT"
1600m Run
3min Rest
1200m Run
2min Rest
800m Run
1min Rest
400m Run
For Time
Congratulations Brad, Dalton and Lorelie for a great performance at CrossFit Apex this weekend!!
Brad took 2nd for the Men's Rx'd division
Dalton took 2nd for the High School Men's division
Lorelie took 1st for the High School Women's division
Great Work Everyone!!!
