CrossFit Explode

 

Compliments of Brad Feeser of www.heartyfitness.com

4.30.11

SATURDAY

"CF GAMES OPEN WOD 11.6"

7min AMRAP of:

3...6...9...12...15...18...21...24...ect. of:

Thrusters... 100/65 pounds

Chest to Bar Pull Ups

For Total Reps

 
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***CrossFit EXPLODE will be hosting the CrossFit Games OPEN Sectional WOD 11.6 on today 4.30.11. Everyone is welcome and all EXPLODE members are encouraged to participate. All normally scheduled classes will be cancelled that Saturday. The cost for any non-members of CrossFit Explode will be $20. Please email quinlan@crossfitexplode.com to reserve your spot.

Schedule for today:
8-8:30AM - Volunteers arrive
9:00AM - Registration begins
9:00AM - Judges arrive
9:30AM - Welcome announcements
10:00AM - First heat kicks off

Heats will be made upon registration/arrival at the door.

4.29.11

FRIDAY

"FLY ON THE WALL"

2 Rounds of:

800m Run

15 Power Snatches...95/55 pounds

10 Turkish Get Ups (5 each arm)...70/35 pounds

5 Wall Walks

For Time

**slow down on Turkish Get Ups**

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Skill:  Turkish Get Ups

***CrossFit EXPLODE will be hosting the CrossFit Games OPEN Sectional WOD 11.6 on this Saturday 4.30.11. Everyone is welcome and all EXPLODE members are encouraged to participate. All normally scheduled classes will be cancelled that Saturday. The cost for any non-members of CrossFit Explode will be $20. Please email quinlan@crossfitexplode.com to reserve your spot.

Schedule for April 30th:
8-8:30AM - Volunteers arrive
9:00AM - Registration begins
9:00AM - Judges arrive
9:30AM - Welcome announcements
10:00AM - First heat kicks off

Heats will be made upon registration/arrival at the door on Saturday.

CrossFit Games Open WOD 11.6 is:

7min AMRAP of:

3 Thrusters... 100/65 pounds

3 Chest to Bar Pull Ups

6 Thrusters...100/65 pounds

6 Chest to Bar Pull Ups

9 Thrusters...100/65 pounds

9 Chest to Bar Pull Ups

12 Thrusters...100/65 pounds

12 Chest to Bar Pull Ups

15 Thrusters...100/65 pounds

15 Chest to Bar Pull Ups

18 Thrusters...100/65 pounds

18 Chest to Bar Pull Ups

21 Thrusters...100/65 pounds

21 Chest to Bar Pull Ups

24 Thrusters...100/65 pounds

24 Chest to Bar Pull Ups

(ect. for total reps)

 

4.28.11

THURSDAY

REST DAY

**Next week we will be holding open gym hours on Thursdays during normal class times. Come in during these times to make up missed WODs, work on skills or do strength work. There will be trainers on staff so feel free to pick our brains.

4.27.11

WEDNESDAY

"RUSTY SCREW"

7min AMRAP of:

3...6...9...12...15...18...21...24...27...30...ect

Clean n Jerk...115/75 pounds

Knees to Elbows

For Total Reps

**Instead of programming this week's OPEN WOD 11.6, we are going to save it for Saturday. Today's WOD is a similar movement sequence designed to gain proficiency in the time demand of 11.6 as well as working on different movements.

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Strength: 10min to establish 1rm Clean n Jerk

Skill: Pulling under the bar at the bottom of the front squat for max CnJ 

4.26.11

TUESDAY

"TABATA CFX"

Tabata= (8)20sec. rounds w 10sec. rest

Tabata CFX= (32)20sec. rounds w 10sec. rest of:

(8) rounds Deadlift... 135/95 pounds

(8) rounds DB/KB Push Press... 35/20 pound DB/KB (each arm)

(8) rounds Sit Ups (butterfly)

(8) rounds Burpees

For Total Amount of Reps

 
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Auxiliary: 400m Sled Pull... 45/25 pounds

4.25.11

MONDAY

"MIND ERASER"

21...15...9 of:

G.I. Janes

KB Swings... 70/35 pounds

For Time

 
(repeat WOD from 1.17.11)

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Skill:  Freestanding Handstands

Auxiliary: 3min AMRAP of:

Hollow Rock

4.24.11

SUNDAY

REST DAY

HAPPY EASTER EVERYONE

***CrossFit EXPLODE will be hosting the CrossFit Games OPEN Sectional WOD 11.6 on this Saturday 4.30.11. Everyone is welcome and all EXPLODE members are encouraged to participate. All normally scheduled classes will be cancelled that Saturday. The cost for any non-members of CrossFit Explode will be $20. Please email quinlan@crossfitexplode.com to reserve your spot.

Schedule for April 30th:
8-8:30AM - Volunteers arrive
9:00AM - Registration begins
9:00AM - Judges arrive
9:30AM - Welcome announcements
10:00AM - First heat kicks off

Heats will be made upon registration/arrival at the door on Saturday.

CrossFit Games Open WOD 11.6 is:

7min AMRAP of:

3 Thrusters... 100/65 pounds

3 Chest to Bar Pull Ups

6 Thrusters...100/65 pounds

6 Chest to Bar Pull Ups

9 Thrusters...100/65 pounds

9 Chest to Bar Pull Ups

12 Thrusters...100/65 pounds

12 Chest to Bar Pull Ups

15 Thrusters...100/65 pounds

15 Chest to Bar Pull Ups

18 Thrusters...100/65 pounds

18 Chest to Bar Pull Ups

21 Thrusters...100/65 pounds

21 Chest to Bar Pull Ups

24 Thrusters...100/65 pounds

24 Chest to Bar Pull Ups

(ect. for total reps)

 

4.23.11

SATURDAY

"BENDER"

cash in: 800m Run

5 Rounds of:

6 Squat Snatch... 145/95 pounds

12 Chest to Bar Pull Ups

cash out: 30 cal Row

For Time

Nothing like a workout outside

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Skill:  Squat Snatch

4.22.11

FRIDAY

"ENTER THE DRAGON"

400m Run

25 KB Swings... 70/35 pounds

20 Overhead Walking Lunges... 45/25 pound plate

10 Burpees

20 Overhead Walking Lunges... 45/25 pound plate

25 KB Swings... 70/35 

400m Run

For Time

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Strength: Weighted Pull Ups, Strict Pull Ups, L-Sit Negative Pull Ups or Negative Pull Ups

Weighted- If you can do weighted PU's take 3 sets to work up to a 5 rep max. Then take 50% of that weight and do max reps.

Strict Pull Ups, L-sit Negatives or negatives- do 5 reps of 5 sets

4.21.11

THURSDAY

REST DAY

Validation for sectional scores will be going on during normal class times. If you are not getting your score validated please feel free to use the regularly scheduled class times for open gym time.

4.20.11

WEDNESDAY

"CF GAMES OPEN WOD 11.5"

20min AMRAP of:

5 Power Cleans... 145/100 pounds

10 Toes to Bar

15 Wall Balls... 20/14 pounds... 10/9 feet

For Total Reps

 
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4.19.11

TUESDAY

"GEORGE OF THE JUNGLE"

Row 2000m

At the top of every minute complete 4 Plated Burpees... 45/25 pounds

For Time

 

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Strength: Snatch Balance 4...4...4...4

4.18.11

MONDAY

"SLED DOGS"

150m Sled Pull... 90/45 pounds

then:

21...15...9 of:

Push Press... 115/75 pounds

Box Jumps... 24/20" box

For Time

 

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Strength:  75m Sled Pull... 135/90 pounds

 

4.17.11

SUNDAY

REST DAY

Check out this lecture by Robert Lustig. "Sugar; The Bitter Truth"

  

4.16.11

SATURDAY

"SUPER SATURDAY"

cash in: 1mile Run

15 Rounds of:

5 HSPU's... 45/25 pound plates

7 Chest to Bar Pull Ups

9 Hanging Squat Cleans... 75/45 pounds

cash out: 1mile Run

For Time

 

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4.15.11

FRIDAY

"SMASH N GRAB"

4 Rounds of:

24 Wall Balls...20/14 pounds... 8/10 feet

12 SDLHP's... 115/75 pounds

400m Run

For Time

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4.13.11

WEDNESDAY

"CF OPEN WOD 11.4"

10min AMRAP of:

60 Bar Facing Burpees

30 OHS... 120/90 pounds

10 Muscle Ups

For Reps and Rounds

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Strength: Snatch 3...3...3...3

4.12.11

TUESDAY

"QUEEN ANNIE"

50...40...30...20...10 of:

Double Unders

Sit Ups

Air Squats

For Time

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Auxiliary: "Hollow Rock n Roll"

AMRAP 4min (as many rolls as possible) of:

Hollow Rock 180

4.11.11

MONDAY

"DEAD TO RIGHTS"

21...15...9 of:

Deadlift...115/75 pounds

Hang Clean... 115/75 pounds

Push Press...115/75 pounds

(3 Burpees, 3 K2E's every minute. 3..2..1..go! burpees)

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Strength:  Deadlift- 10min to establish 1RM (GET ON THE PR BOARD!!)

4.10.11

SUNDAY

REST DAY

4.9.11

SATURDAY

"THE PIGGY BACK WALTZ"

Saturdays are always a fun day at Explode. Time to partner up again!

Between you and a partner complete the following with one partner working at a time:

3 Rope Ascents...21 feet

100 Wall Balls... 20/14 pound ball... 10/8 foot target

100 Pull Ups

100 Burpees

100 Box Jumps... 20/18" Box

100 Pull Ups

100 Hand Release Push Ups

400m Run

For Time

**The 400m Run can only be done with one partner carrying the other any way possible** 

 

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4.8.11

FRIDAY

"PAPA-ROTZY"

21...15...9 of:

KB Swings... 70/53 pounds

HSPU's

For Time

morning crew

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Auxiliary: 3 Rounds of:

500m Row

25 Sit Ups (butterfly)

2min Rest

For Time

4.7.11

THURSDAY

REST DAY

NO CLASS TODAY

Validation for CF Games Open will be during normal class times for members only

**UPDATE ON PRICING**

as of 4.1.11

 

Explode Class Schedule

Monday- Friday

6am- CrossFit Class

9am- CrossFit Class

5:30pm- CrossFit Class

6:30pm- CrossFit Class

 

Monday, Wednesday and Friday

4:30pm- CrossFit "Big Dogs" (ages 13-16)

 

Saturday

10:30am- CrossFit Class

 

Pricing

Foundations...$175

Drop Ins ... $20

Monthly Unlimited Classes...$129

Monthly Unlimited for Student, Military and First responders...$89

Unlimited for Family of three...$275 (each additional family member $80) 

4.6.11

WEDNESDAY

"CF GAMES OPEN WOD 3"

5min AMRAP of:

Squat Clean n Jerk...165/110 pounds

For Total Reps

 

 

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Auxiliary:  5k Run

4.5.11

TUESDAY

"SUMO-SPRINT"

5 Rounds of:

AMRAP 1min 30sec of:

100m Sprint

SDLHP...95/55 pounds

2min Rest

For Reps

 

(3,2,1... Go! 100m Sprint then the remainder of 1:30 you complete as many SDLHP's as possible. Then Rest 2min. Repeat 5 times.)

(repeat WOD from 10.9.10)

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Strength:  10min to establish 1rm Turkish Get-Up

4.4.11

MONDAY

"THE FOOL"

1min AMRAP of: Plate Burpees...45/25 pounds

2min AMRAP of: Chest to Bar Pull Ups

3min AMRAP of: OHS...95/55 pounds

2min AMRAP of: Pull Ups

1min AMRAP of: Burpees

For Total Reps

 

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Auxiliary: 20 Reverse Hyper extensions

20 Toes to Bar

20 GHD Back Extensions 

4.3.11

SUNDAY

REST DAY

4.2.11

SATURDAY

"THE BIG KABOSH"

800m Run then:

15...10...5 of:

G.I. Janes

KB Swings... 97/53 pounds

For Time

 

 

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Auxiliary: Max Unbroken Pull Ups

4.1.11

FRIDAY

"4 40's OF CRAZY HORSE"

2 Rounds of:

40 Double Unders

40 Hang Cleans... 95/55 pounds

40 Push Press...95/55 pounds

40 Calorie Row 

For Time

 

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Strength: Power Cleans 10min to reach 1RM max