6.1.11
WEDNESDAY
"BIG LUNG"
40 SDLHP...95/65 pounds
1200m Run
500m Row
800m Run
750m Row
400m Run
1000m Row
40 Burpees
For Time
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May 2011
5.31.11
TUESDAY
"WALL WHAMMY"
1min AMRAP of: Double Unders
3min AMRAP of: Thrusters... 135/95 pounds
1min AMRAP of: KB Swings...53/35 pounds
3min AMRAP of: Wall Walks
For Total Reps
Patrick Barber CF Games Australia Regional Winner
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Strength: Thruster 1...1...1...1...1
5.28.11
SATURDAY
"WORK CAPACITY"
100m Sled Pull...90/45 pounds
400m Run
3 Rounds of:
25 Toes to Bar
5 Bear Complex...115/75 pounds
cash out:
100m Sled Pull...90/45 pounds
400m Run
For TIme
OMG, a ninja lives there!
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5.27.11
FRIDAY
"CROSSFIT GAMES REGIONAL WOD 5"
"AMANDA"
9...7...5 of:
Ring Muscle Ups
Squat Snatch...135/95 pounds
For Time
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Strength: Squat Snatch 3...3...3
Skill: Muscle Ups or Ring Dips
5.24.11
TUESDAY
"2011 CROSSFIT GAMES WOD 4"
100 Pull Ups
100 KB Swings...53/35 pounds
100 Double Unders
100 OHS...95/65 pounds
For Time
Emily Pale, come watch her at CF Games Regionals
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5.23.11
MONDAY
"CROSSFIT GAMES REGIONAL WOD 3"
21...15...9 of:
Deadlift...275/185 pounds
Box Jump...24/20" box
For Time
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Strength: Deadlift 5...5...5...5
5.21.11
SATURDAY
"DIRTY DUO"
With a partner complete the following:
4 Rounds of:
25m Tire Flip
400m Run
cash out: 100 Burpees (one partner working at a time)
For Time
Post Team and Time to comments
5.20.11
FRIDAY
"CROSSFIT GAMES REGIONAL WOD 6"
20 Calorie Row
30 Burpees
40 Ground to Overhead... 95/55 pounds
50 Toes to Bar
100m Walking Lunge...45/25 pound plate
150m Sprint
For Time
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***Your trainers Brian Quinlan and Emily Pale will be competing in the Regionals June 3rd, 4th and 5th. We are going to be doing these WODs right next to you over the next couple of weeks. There is nothing more encouraging and motivating then the support from all of you! So If you see us taking a break or feeling sorry for ourselves at any point, please, remind us to keep moving!!
hahaha... Can't Wait
5.18.11
WEDNESDAY
"HELEN"
3 Rounds of:
400m Run
21 KB Swings...53/35 pounds
12 Pull Ups
For Time
(PR BOARD WORTHY)
Cover of ESPN magazine May 2011... "fuck with a bull get the...
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Auxiliary: 10-1 of:
GHD Back Ext
Butterfly Sit Ups
For Time
***Check this Survey out from Brad at Hearty Fitness. Please fill it out, Brad has done a lot for CF Explode and is onto something worthy with his website. Lets return the favor.***
5.17.11
TUESDAY
"CLEAN WALLS"
15...10...5 of:
Wall Climbs
Power Cleans... 185/105 pounds
cash out: 1000m Row
For Time
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Auxiliary: "Flight Simulator"
5.16.11
MONDAY
"BROKEN ARROW"
5 Rounds of:
10 Front Squat...155/100 pounds
15 Ring Dips
For Time
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Skill: Front Squat
Strength: Front Squat 3...3..3...3
5.14.11
SATURDAY
"ESCAPE FROM THE CHAINS"
cash in: 100m Sled Pull...135/90 pounds
then:
3 Rounds of:
20 Toes to Bar
100 Double Unders
then:
cash out: 50 Wall Balls...20/14 pounds...10/8 feet
For Time
Maddie Tak
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Auxiliary: 3x20 Reverse Hyper
3x20 GHD Back/Hip Ext.
Skill: Double Unders
5.13.11
FRIDAY
"CENTRAL EAST REGIONALS 2010 WOD 4"
50 Box Jumps... 24/20" box
40 KB Swings... 53/35 pounds
30 Lateral Burpees Over Bar
20 Hanging Squat Cleans... 95/55 pounds
10 Push Press... 95/55 pounds
20 Hanging Squat Cleans... 95/55 pounds
30 Lateral Burpees Over Bar
40 KB Swings... 53/35 pounds
50 Box Jumps... 24/20" box
For Time
June 6th 2011- June 11th 2011- "MR. AND MRS. EXPLODE"
During this week we will be holding an in-house competition to see who the fittest male and female are at CrossFit Explode. There will be a total of 8 WODs throughout the course of the week. After each days WOD all athletes will be put into a database and ranked according to their finish on that day's WOD. The results will be posted by the end of the day each day. Every one can participate and WODs will be scaled to accommodate every level. The end of the week will be sealed with a final workout that promises to be a test!
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Skill: Hanging Squat Cleans
Auxiliary: 3min Plank Transitions
5.11.11
WEDNESDAY
"HAIRY EYEBALL"
12min AMRAP of:
250m Row
7 HSPU's
7 Power Snatches...115/75 pounds
For Total reps
(repeat WOD from 11.19.10)
Coming soon...
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Strength: Power Snatch 5...5...5
UPCOMING EVENTS
May 21st 2011- "DELAWARE AFFILIATE CHALLENGE" at CrossFit First State in Middletown DE.
CrossFit First State will be hosting a team (1man, 1woman) competition on the 21st. The event will consist of 3 varied workouts in order to find the fittest team in the area.
June 3rd, 4th and 5th 2011- CROSSFIT GAMES MID-ATLANTIC REGIONAL QUALIFIERS-
The 2011 Reebok CrossFit Games Mid Atlantic Regional Qualifier takes places in Fairfax, Virginia at the George Mason University Field House Complex. This 100,000 sq. ft. sports facility has hosted everything from track & field events, basketball tournaments, to antique shows. The GMU Field House has a 200M indoor track, huge male and female locker rooms, and plenty of bleacher seating. There are many hotels within 10 minutes of the Field House. Parking is available for over 600 vehicles. Top 3 Men and top 3 Women qualify for the 2011 CrossFit Games.
**COME CHEER ON TRAINERS EMILY, QUINLAN, IAN AND PAST TRAINER BRUCE**
June 6th 2011- June 11th 2011- "MR. AND MRS. EXPLODE"
During this week we will be holding an in-house competition to see who the fittest male and female are at CrossFit Explode. There will be a total of 8 WODs throughout the course of the week. After each days WOD all athletes will be put into a database and ranked according to their finish on that day's WOD. The results will be posted by the end of the day each day. Every one can participate and WODs will be scaled to accommodate every level. The end of the week will be sealed with a final workout that promises to be a test!
5.10.11
TUESDAY
"ANGIE"
100 Pull Ups'
100 Push Ups
100 Sit Ups
100 Air Squats
For Time
(repeat WOD from 6.2.10)
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Auxiliary: 5x100m Srints
5.9.11
MONDAY
"GRACE"
30 Reps Clean n Jerk... 135/95 pounds
For Time
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Strength: Shoulder Press
5...4...3...2 (30sec rest in between efforts)
Warm Up: 2 Rounds of:
10 Shoot Throughs (paralettes)
20 Back Extensions
30 Air Squats
40 Jumping Jacks
Mobility: 2min Drills of
Shoulder Distraction (2min each shoulder)
Hip Distraction (2min each hip)
5.8.11
SUNDAY
REST DAY
***If you haven't already, sign up for Delaware Affiliate Challenge***
Date: Sat. May 21st 2011 sign in and rules at 8-830am first heat at 9:00am
Where: CrossFit 1st State Middletown Delaware
What: A fitness challenge to find the fittest CrossFit Box in the
State Teams will be made up of 2, one guy and one girl. All teams
will complete 2 wods. The top 2 teams from each Box will compete
in the final wod to determine fittest CrossFit Box and take home the
trophy.
Cost: Itwill be $30 dollars per person and you will receive a T-shirt
a paleo kit, and water. If you do not want that the cost is only $10.
All proceeds will go to the “Ed Dean Memorial Scholarship Fund”
This is a scholarship that is given out yearly to a Bethany Beach Patrol
Lifeguard. It is also a tax write off so make checks payable to
“Ed Dean Memorial Scholarship Fund”
Post W.O.D: As with all CrossFit comps there will be post wod
hang out and drinks that will be available.
Please sign up with shirt size by May 9th you can pay on the day
of the comp at sign in. All movements will be scaleable and movement
standards will be released prior to the comp via video
WOD 1 Standards Video- www.sicfit.com/speaker/7461-Jud-Dean/video/487636-delaware-affiliate-comp-wod-1
WOD 2 Standards Video- www.sicfit.com/speaker/7461-Jud-Dean/video/487642-delaware-affiliate-comp-wod-2
5.7.11
SATURDAY
"TOE JAM"
40 OHS... 95/55 pounds
40 Pull Ups
800m Run
30 OHS... 95/55 pounds
30 Pull Ups
1200m Run
20 OHS...95/55 pounds
20 Pull Ups
1mile Run
For Time
Gina
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Skill: Overhead Squats
5.6.11
FRIDAY
"ERASER"
8 Rounds of:
8 SDLHP's... 115/75 pounds
8 G.I. Janes
8 Push Press...115/75 pounds
8 Toes to Bar
100m Run
For Time
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Warm Up: 3 rounds of:
30 mountain climbers
30 jumping jacks
30 straight leg sit ups
30 good-mornings...pvc
Auxiliary: 2x400m Sprint
5.4.11
WEDNESDAY
"SCARY BEES"
5min AMRAP of:
30 Bench Press... BW/60% BW pounds
KB Swings...70/35 pounds
For Total Reps of KB Swings
(after completing 30reps of bench, you have the remainder of 5min to get AMRAP of KB Swings)
"Lolo"
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Auxiliary: 100 Partner Med Ball Sit Ups... 14/10 pounds
Pick a partner (not your nose) and complete 100 Med Ball Sit Ups
***PR-BOARD WORTHY***
Strength: 15min to establish 1rm of Bench Press
Some of us at explode will be taking on the Delaware Affiliate Challenge on May 21st. If you can make it get a team of one male and one female together and register by May 9th. The cost is $30 per person and it goes to a good cause!!!
***The Delaware Affiliate Challenge***
Date: Sat. May 21st 2011 sign in and rules at 8-830am first heat at 9:00am
Where: CrossFit 1st State Middletown Delaware
What: A fitness challenge to find the fittest CrossFit Box in the
State Teams will be made up of 2, one guy and one girl. All teams
will complete 2 wods. The top 2 teams from each Box will compete
in the final wod to determine fittest CrossFit Box and take home the
trophy.
Cost: Itwill be $30 dollars per person and you will receive a T-shirt
a paleo kit, and water. If you do not want that the cost is only $10.
All proceeds will go to the “Ed Dean Memorial Scholarship Fund”
This is a scholarship that is given out yearly to a Bethany Beach Patrol
Lifeguard. It is also a tax write off so make checks payable to
“Ed Dean Memorial Scholarship Fund”
Post W.O.D: As with all CrossFit comps there will be post wod
hang out and drinks that will be available.
Please sign up with shirt size by May 9th you can pay on the day
of the comp at sign in. All movements will be scaleable and movement
standards will be released prior to the comp via video
WOD 1 Standards Video- http://www.sicfit.com/speaker/7461-Jud-Dean/video/487636-delaware-affiliate-comp-wod-1
WOD 2 Standards Video- http://www.sicfit.com/speaker/7461-Jud-Dean/video/487642-delaware-affiliate-comp-wod-2
5.3.11
TUESDAY
"EXPLODE CODE"
2 Rope Ascents...21 feet
100m Sled Pull... 90/45 pounds
10...9...8 of:
Hang Clean... 95/55 pounds
Push Press... 95/55 pounds
100m Sled Pull...90/45 pounds
7...6...5 of:
Hang Clean... 95/55 pounds
Push Press... 95/55 pounds
150m Sled Pull...90/45 pounds
4...3...2...1 of:
Hang Clean...95/55 pounds
Push Press...95/55 pounds
400m Run
For Time
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Skill: Rope Ascents
Auxiliary: 3x20 GHD Sit Ups and GHD Back Ext.
