9.1.11
THURSDAY
LOW BACK MOBILITY AND STRENGTH
MWOD 1.
MWOD 2.
Strength: Back Squat
1st set 70% of training max x 3reps
2nd set 80% of training max x 3reps
3rd set 90% of training max x 3 or more reps
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August 2011
8.31.11
WEDNESDAY
"FILTHY 50"
50 Box Jumps...20/18" box
50 Jumping Pull Ups
50 KB swings...35/15 pound KB
50 Walking Lunges
50 KTE's (Knees to Elbows)
50 Push Press...45/15 pounds
50 Back Extensions
50 Wall Balls...20/14 pounds
50 Burpees
50 Double Unders
For Time
**PR Board Worthy**
(repeat WOD from 2.11.11)
Bill
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Auxiliary: 1200m Run
8.30.11
TUESDAY
"PRICKER BUSH"
5 Rounds of:
18 SDLHP's... 95/65 pounds
9 Burpees to a Plate
3 G.I. Janes
1min Rest
Prep for "The Seven"
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Strength: 10min for 1RM Turkish Get Up
**PR Board Worthy**
8.29.11
MONDAY
"CORPSE REVIVER"
(as per CFNE)
21...15...9 of:
OHS... 95/65 pounds
Box Jumps...24/20" box
Toes to Bar
For Time
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Skill: Toes to Bar
Strength: Deadlift
1st set 70% of training max x 3reps
2nd set 80% of training max x 3reps
3rd set 90% of training max x 3 or more reps
**If you haven't already sign up for FGB Saturday September 17th and bring out your friends and family for the post WOD BBQ!**
**EXPLODE NEWS**
October 1st 2011 we will be having a viewing of the LOCKDOWN video done by Brad Feaser at Doc Mcgrogan's. Anyone interested in going please fill out the survey for the menu options and RSVP to the comments below!
Menu Options Survey
8.27.11
SATURDAY
"THE SEVEN"
7 Rounds of:
7 Handstand push-ups
7 Thruster... 135/95 pounds
7 Knees to elbows
7 Deadlifts...245/170 pounds
7 Burpees
7 Kettlebell swings...70/35 pounds
7 Pull-ups
For Time
Keith
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
8.26.11
FRIDAY
"SNATCHTASTIC 2"
10 Rounds of:
24 Double Unders
8 Power Snatch...115/75 pounds
For Time
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Skill: Snatch
Strength: 10min to establish 1RM Snatch (PR board worthy)
8.25.11
THURSDAY
STRENGTH DAY
Shoulder Press
1set set 65% of training max x 5reps
2nd set 75% of training max x 5reps
3rd set 85% of training max x 5 or more reps
**BONUS WOD**
9...7...5 of:
Front Squats...205/145 pounds
Muscle Ups
For Time
Steph
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8.24.11
WEDNESDAY
"SWEEDISH FISH"
3 Rounds of:
20 Wall Balls...20/14 pounds...10/8 feet
10 Power Cleans...135/95 pounds
20 Sit Ups (butterfly)
400m Run
For Time
Brad
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Auxiliary: Tabata Toes Through Rings
Strength: Back Squat
1st set 65% of training max x 5reps
2nd set 75% of training max x 5reps
3rd set 85% of training max x 5 or more reps
8.23.11
TUESDAY
"SHOGUN"
8 Rounds of:
12 Pull Ups
10 Push Press...115/75 pounds
8 Box Jumps...24/20" box
Run 100m
Rest 1min
For Time
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Auxiliary: 3min AMRAP of:
Hollow Rock n Rolls
8.20.11
SATURDAY
"THE TRIFECTA"
With teams of 3 complete:
2min AMRAP of:
Tire Flip Jump Throughs
3min AMRAP of:
Rope Climbs
4min AMRAP of:
Burpees onto plate
(2 plates per team, 2 teamates working at a time)
3min AMRAP of:
Wall Balls...20/14 pounds...10/8 feet
(2 WB's per team, 2 teamates working at a time)
2min AMRAP of:
Tire Flip Jump Throughs
For Total Reps
Sue
Post team and total reps to comments
8.18.11
THURSDAY
MAX TESTING
15min to Establish 1RM of Deadlift
15min to establish 1RM of Bench Press
15min to establish 1RM of Back Squat
15min to establish 1RM of Shoulder Press
Tuesday 5:30pm'ers
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**NOW HERE THIS!**
I need a head count! Reply to the comment section and let me know who is interested in going to Pittsburg on October 22nd for Fall Brawl 2011 at CrossFit RAW. We will be renting a 15 passenger van, leaving West Chester Friday night the 21st and getting hotel rooms Friday. A bunch of us did this comp last year and it was a blast. This year promises to be just as fun, if not, better! I need to know by today!
**ALSO**
We will be having a get together Saturday October 1st at Doc McGrogan's for a viewing of the 2011 LOCKDOWN video done by Brad Feaser. Mark your Calenders!!
8.16.11
TUESDAY
"PRESSURE COOKER"
10-1 of:
Chest to Bar Pull Ups
Box Jumps...24/20" box
For Time
planking?
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Strength: 3x3 Clean n Jerk
8.15.11
MONDAY
"40 DAYS AND 40 NIGHTS"
cash in: 40 Cal Row
then: 2 Rounds of:
40 Thrusters...75/45 pounds
40 Hand Release Push Ups
40 Sit Ups
For Time
Timmy got married Saturday, Congrats Tim!!
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Auxiliary: 3x20 Reverse Hypers
3x20 GHD Back/Hip Extensions
8.13.11
SATURDAY
"NATE"
20min AMRAP of:
2 Muscle Ups
4 HSPU's
8 KB Swings... 70/35 pounds
For Rounds and Reps
Jeff
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Auxiliary: 8x50m Sprints
8.12.11
FRIDAY
"CHECK ENGINE LIGHT"
10...9...8 of:
Clean n Jerk...135/95 pounds
Burpees onto plate
then: 400m Run
7...6...5 of:
Clean n Jerk...135/95 pounds
Burpees onto plate
then: 400m Run
4...3...2...1 of:
Clean n Jerk...135/95 pounds
Burpees onto plate
then 400m Run
For Time
ladies leaping
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Auxiliary: L-sit holds 4 efforts 1min rest between
8.11.11
THURSDAY
STRENGTH DAY
Back Squat (deload):
1st set 60% of training max x5 reps
2nd set 65% of training max x5 reps
3rd set 70% training max x5 or more
Shoulder Press (deload):
1st set 60% of training max x5 reps
2nd set 65% of training max x5 reps
3rd set 70% training max x5 or more
Auxiliary: Front Squat with bands 3x10 at 50% training max
Shoulder Press with KB's attached to rings 3x10
8.10.11
WEDNESDAY
"SHOWDOWN"
15...10...5 of:
HSPU'S...45/25 pound plates
Toes to Bar
Walking Lunges... 45/25 pounds plate
(every min on the min 3 Snatches...135/95 pounds)
For Time
Dean "The Greek"
Strength: Bench Press (deload)
1st set 60% of training max x5
2nd set 65% of training max x5
3rd set 70% of training max x5 or more
**click on the widget in the left side bar and sign up to take donations for the FGB fundraiser**
8.9.11
TUESDAY
"FIGHT GONE BAD"
3 Rounds of:
1min AMRAP of Wall Balls...20/14 pounds... 10/8 feet
1min AMRAP of SDLHP...75/45 pounds
1min AMRAP of Box Jumps... 20/18" box
1min AMRAP of Push Press...75/45 pounds
1min AMRAP of Row... for cals
1min Rest
For Total Reps
click here to register as a CrossFit Explode team member
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**SEPTEMBER 17th 2011**
On September 17th we will be hosting FIGHT GONE BAD here at Explode. There will be a the workout followed by a BBQ and some adult beverages. Everyone bring your favorite dish (preferably "paleo").
Mark your calenders and register to help raise money for a good cause! To Register click on the link above and make sure you sign up as a team member of CrossFit Explode. Then reach out to friends and family and ask them to help contribute to the cause.
On September 17, 2011, CrossFitters from around the world will come together to endure 17 minutes of one of our most grueling workouts in honor of those men and women who have given a lifetime of service and sacrifice.
For 17 minutes, we will push ourselves further, challenge ourselves deeper, feel the doubt and wonder if we can make it, but then remember why we are there and appreciate fully those who we wish to honor. We turn to you, our community of friends and family, to join us by donating what you can or what you are inspired to give to two phenomenal organizations that provide immediate and measurable support without waste or delay.
The heart of an athlete can change the game.
The soul of an athlete can change the world.
8.8.11
MONDAY
"BEAR NECESSITIES"
6 Rounds of:
15 Pull Ups
5 Bear Complex...115/75 pounds
1min Rest
For Time
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Strength: Deadlift
1st set 75% of training max x5
2nd set 85% of training max x3
3rd set 95% of training max x1 or more
8.7.11
SUNDAY
"BONUS"
***ENDURANCE WOD 10AM***
15 Rounds of:
300m Row
30 Double Unders
200m Run
For Time
LOCKDOWN
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8.6.11
SATURDAY
"SYMPATHY PAINS"
With Teams of 2, complete the following:
6 Rope Ascents... 21 feet
12 Tire Flips... first come first serve on choice of tire
48 Power Snatch... 95/65 pounds (one member working at a time)
48 OHS... 95/65 (one member working at a time)
400m Sled Drag...90(2 male)/45(2 female)/75(1 male, 1 female)
48 HSPU's (one member working at a time)
400m Run
(WOD completed after last team member enters building)
For Time
Paige
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8.5.11
FRIDAY
"QUICK FIX"
6 Rounds of:
3 Burpees
6 Burpee Box Jumps...20/18" box
9 Box Jumps...20/18" box
Rest 1min
For Time
Emily and Tyler
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Auxiliary: 1mile Run
8.4.11
THURSDAY
STRENGTH DAY
Back Squat:
1st set 75% of training max x5
2nd set 85% of training max x3
3rd set 95% of training max x1 or more
Shoulder Press:
1st set 75% of training max x5
2nd set 85% of training max x3
3rd set 95% of training max x1 or more
Kevin
Post training max and 3rd set load and reps to comments
Skill: Single arm Handstand/ Handstand against wall
and
Free standing Hand Stand hold
Auxiliary: Parallet HSPU's 4 xmax reps (2min rest between efforts)
Reverse Hypers 3x20
"Goodmornings" 3x8 at 30% Back Squat training max
