CrossFit Explode

10.1.11

SATURDAY

"CHA CHA"

with a partner complete the following:

42...30...18 of:

Thrusters...115/75 pounds

Toes to Bar

Hang Cleans...115/75 pounds

Box Jumps...24/20" box

(every minute at the top of the minute, 2 burpees)

For Time 

Joe

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9.30.11

FRIDAY

"BIG FEET"

20min AMRAP of:

2 Muscle Ups (sub 3 Pull Ups, 3 HR Push Ups)

4 G.I Janes

6 KB Swings...70/53 pounds

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

100m Sprint

For Total Reps

 

Joe hitting a 60" Box Jump!

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Skill: Muscle Ups 

**Check out this survey. I would like to get some input on some convienient ways to refine our diets and bring our performance to the next level.**

http://www.surveymonkey.com/s/HZF22VS

9.29.11

THURSDAY

"TABATA TINGLE"

tabata= 8 rounds of:  20sec work, 10sec rest

Tabata Row for Calories

1min  Rest

Tabata Shuttle Touch...10m

1min Rest

Tabata Sit Ups (butterfly)

For Total Reps

Kelly

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Strength: 5x3 Hang Clean

9.28.11

WEDNESDAY

"RUNNING DIANE"

1200m Run

21 Deadlifts...225/155 pounds

21 HSPU's... 25/15 pound plates

800m Run

15 Deadlifts...225/155 pounds

15 HSPU's...25/15 pounds plates

400m Run

9 Deadlifts...225/155 pounds

9 HSPU's...25/15 pound plates

For Time

Dean

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9.27.11

TUESDAY

"LYNN"

5 Rounds of:

Max Reps Body Weight Bench Press

Max Reps Pull Ups

For Total Reps

 

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Auxiliary: Leg, hip and shoulder mobility

**Tickets... Get your tickets here!  Tickets are selling out fast for the Lockdown Veiwing Party at Doc McGrogan's**

9.26.11

MONDAY

"THE CRUCIBLE"

5 Rounds of:

12 Power Snatches...115/75 pounds

12 OHS... 115/75 pounds

(every min at the top of the min 2 Burpees)

For Time

Art n Reds

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Auxiliary: 100 Box Jumps for time...24/20" box

9.25.11

SUNDAY

REST DAY

9.24.11

SATURDAY

"DOSY DUO"

4 Rounds of:

25m Partner Carry

switch

25m Partner Carry

25m Bear Crawl (both partners)

25m Partner Carry

switch

25m Partner Carry

25m Burpee Broad Jump (both partners)

For Time

 
Justin n Nick

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9.23.11

FRIDAY

"HARD KNOCKS"

10 Rounds of:

5 Deadlifts...275/185 pounds

7 Chest to Bar Pull Ups

5 Burpees

1min Rest

For Time

 

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Skill: Muscle Ups

9.21.11

THURSDAY

"STILTZ"

30 Back Squats...225/155 pounds

Run 1mile

For Time

 
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Auxiliary: 100 Sit Ups for time

***GET YOUR TICKETS FOR THE VEIWING OF THE LOCKDOWN VIDEO***

9.21.11

WEDNESDAY

"DEJA VU"

6min AMRAP of:

400m Run (done once)

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

16 KB SDLHP's...70/53 pounds

14 Toes To Bar

12 HSPU's...25/15 plates

6 G.I. Janes

40 feet Walking Lunge...45/25

2min Rest

then:

10min AMRAP of:

400m Run (done once)

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

16 KB SDLHP's...70/53 pounds

14 Toes To Bar

12 HSPU's...25/15 plates

6 G.I. Janes

40 feet Walking Lunge...45/25

For Total Reps

Lauren

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9.20.11

TUESDAY

"DECENDANTS"

5 Rounds of:

Decending Row (500m, 400m, 300m, 200m, 100m)

Decending Double Unders (50, 40, 30, 20, 10)

Decending Burpees (25, 20, 15, 10, 5)

For Time

 

**Join us at Doc McGrogan's October 1st 2001 at 8pm for a 2 hour Open Bar and appetizers. We will be watching the short film about the CrossFit Explode Lockdown by Brad Feaser of Hearty Films.

PRIZES: ($1 for 3 raffle tickets)

- 1 Pair of Puma Faas 250's from West Chester Running store ($70/based on suggested retail value) 

- 2 Roots Cafe gift cards ($10 each) 
- 1 ACME gift card ($20) 
- 1 Malena's Vintage clothing gift card ($30) 
- 1 Mad Hatter gift card ($20) 

- 1 Doc Magrogan gift card ($25)

- 3 LOCKDOWN Posters ($5 each)

- 1 LOCKDOWN DVD ($10)

TICKET INFO:

Event Limited to 45 people

$5 for under 21 / general admission (Movie ticket becomes a raffle ticket for prizes).

$20 for adults interested in 2 hour open bar and 1 free app. (Movie ticket becomes a raffle ticket for prizes)

$1 for 3 additional raffle tickets

 

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Auxiliary: 3min AMRAP of:

Hollow Rock n Roll

9.19.11

MONDAY

"SPEAL VS. KHALIPA"

 1 Clean n Jerk...155/110 pounds

1 Round of "Cindy" (5 Pull Ups, 10 Push Ups, 15 Air Squats)

2 Clean n Jerk...155/110 pounds

1 Round of "Cindy"

3 Clean n Jerk...155/110 pounds

1 Round of "Cindy"

4 Clean n Jerks...155/110 pounds

1 Round of "Cindy"

5 Clean n Jerks...155/110 pounds

1 Round of "Cindy"

...ect. until you complete:

10 Clean n Jerk...155/110 pounds

1 Round of "Cindy"

 For Time

 
Lee

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Strength: Clean n Jerk 3x3

9.18.11

SUNDAY

REST DAY

9.17.11

SATURDAY

"FIGHT GONE BAD 6"

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 of Calorie Row

1min Rest

For total reps

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9.16.11

FRIDAY

"PINKY POPPER"

10 Rounds of:

6 Toes to Bar

12 HR Push Ups

24 Double Unders

For Time

 

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***ITS HERE!! FIGHT GONE BAD tomorrow! Bring out your family and friends and have them watch you suffer 17 minutes for a good cause!***

9.15.11

THURSDAY

"DEATH BY DEADLIFT"

Choose between 4 loads:

315/225...275/185...225/155...185/120 pounds

Complete 1rep in the 1st minute, 2reps in the 2nd minute and so on until you can no longer complete the amount of reps per minute.

 
9am crew

Post load and minute of last completed reps

Auxiliary: 6x400m run (2min rest between efforts)

***FIGHT GONE BAD this Saturday 10am!!! Bring out your friends and family to watch you suffer for a good cause! Please bring your favorite dish or adult beverage for the BBQ afterwards.***

9.14.11

WEDNESDAY

"CREEPY CRAWLERS"

4 Rounds of:

6 Wall Climbs

20m Bear Crawl (down n back the width of the gym)

4 Shuttle Touches...10m

For Time

 

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Auxiliary: Shoulder and Hip Mobility

9.13.11

TUESDAY

"FGB WARM UP"

3 Rounds of:

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

40 SDLHP's... 75/45 pounds

40 Push Press... 75/45 pounds

40 Sit Ups (feet anchored by DB's)

For Time

 

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Auxiliary: 3x100m Sled Pull...90/45 pounds

**If you haven't already, sign up for Fight Gone Bad (use the widget on the left sidebar) and start raising some moola for a good cause! First heat kicks off at 10am this Saturday followed by eats and adult beverages. Bring out your friends, family, favorite dish or some meat to throw on the grill! All are welcome!!**

9.12.11

MONDAY

"REMEMBER 9/11"

(Disposable Hero WOD)

2001m Row

11 Box Jumps...36/24" box

11 Thrusters...125/85 pounds (125 deaths at the pentagon)

11 Burpee Chest to Bar Pull Ups

11 Power Cleans... 175/120 pounds (AA flight #175, South Tower)

11 HSPU's

11 KB Swings...70/53 pounds

11 Toes to Bar

11 Deadlifts... 170/120 pounds (flights 77 and 93)

11 Push Jerks...110/75 pounds (# of floors in each tower)

2001m Run

(approx. 1.25miles, 1mile course and 400m lap)

For Time

This weekend your coaches Emily and BQ along with Bill and Liz competed in a partner competition at CrossFit 215. We all did our best to practice what we preach for 3 gruling WODs. Emily and BQ finished 2nd overall and BIll and Liz finshed 8th. 

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**I realize today's WOD might seem a little daunting to some. You might even plan on skipping this one. When those thoughts creap into your mind remember those who laid their life on the line for others 10 years ago. Come in, your well-being is always in our best interest and every WOD is easiliy scaled. When you are done this WOD, stand up on your two feet no matter how tired you may be and appreciate that you are still alive no matter how close to the other side you may have felt.**

9.11.11

SUNDAY

REST DAY

Tomorrow we will be doing a WOD in memory of all those who lost their lives 10 years on a day that will live in infamy.

9.10.11

SATURDAY

"CONUNDRUM"

2 Rounds of:

21...15...9 of:

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

Sit Ups (straight legs)

Box Jumps...24/20" box

Hang Clean...95/65 pounds

cash out: 50 Double Unders

3min Rest

For Time

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9.9.11

FRIDAY

"JOSH"

42 Pull Ups (chin pass through verticle and horizontal plane)

21 OHS... 95/65 pounds

30 Pull Ups (chin pass through verticle and horizontal plane)

15 OHS... 95/65 pounds

18 Pull Ups (chin pass through verticle and horizontal plane)

9 OHS... 95/65 pounds

For Time

 
Pulling under the bar

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Auxiliary: 3x800m Run (3min rest between efforts)

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

9.8.11

THURSDAY

**BONUS DAY**

**Come in at regularly scheduled class time and do the "bonus WOD" or mess around with the stength and get strong!**

"LOOSE CHANGE"

7 Rounds of:

7 KB Swings...97/70 pounds

7 Burpees

7 Box Jumps...24/20" box

1min Rest

For Time

 

Fight Gone Bad fund raiser coming September 17th to CrossFit Explode

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Strength: Deadlift

1st set 75% of training max x 5reps

2nd set 85% of training max x 3reps

3rd set 95% of training max x 1 or more reps

Auxiliary: Box Squat 3x10 reps at 60% training max

9.7.11

WEDNESDAY

"MANTIS"

12min AMRAP of:

12 Cal Row

12 Hanging Squat Cleans...95/65 pounds

12 HR Push Ups

For Total Reps

   

Mantis

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Skill: Getting under the bar in the clean

Auxiliary: 3min Plank Variations

9.6.11

TUESDAY

"BEARFROG"

4 Rounds of:

25m Bear Crawl

25m Burpee Broad Jump

For Time

New Pull Up station

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Strength: Bench Press

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

9.5.11

MONDAY

"FRUIT OF LABOR"

15...10...5 of:

Power Clean...185/115 pounds

HSPU's...45/25 plates

Toes to Bar

For Time

 

Congratulations Karen! 3 consecutive unassisted pull ups!

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Auxiliary: 3x30 of:

GHD Sit Ups and Reverse Hypers

**For the Holiday there will only be 5:30pm and 6:30pm classes today***

9.4.11

SUNDAY

REST DAY

**LABOR DAY HOURS**

5:30pm and 6:30pm classes only 

9.3.11

SATURDAY

"31 HEROES"

31min AMRAP of:

8 Thrusters...155/105 pounds

6 Rope Climbs...15 ft. ascent

11 Box Jumps...30/24" box

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

For Total Reps

Post team and time to comments

9.2.11

FRIDAY

"MERRY GO ROUND"

(via CrossFit Apex)

2 Rounds of:

21 Pull Ups

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

9 Deadlifts...275/185 pounds

60 Double Unders

9 Power Snatches...95/65 pounds

15 Front Squats...95/65 pounds

21 Push Press...95/65 pounds

200m Run

21 Box Jumps...20/18" box

15 Ring Dips

9 Turkish Get Ups...35/26 pounds

For Time

 
Duke and Heather

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Strength: Shoulder Press

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

**This Saturday we will be doing another Hero WOD dedicated to the 31 members of our armed services who lost their lives on 8.6.11 while on duty in Afganistan**

check out the details here: www.31heroes.com