11.1.11
TUESDAY
"BIG UPS"
21...15...9 of:
Chest to Bar Pull Ups
Box Jumps...28/24" box
For Time
(use a 45# plate on the 24/20" box to make 28/24")
Pat
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Auxiliary: 2x300m Shuttle (2min rest between efforts)
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October 2011
10.31.11
MONDAY
"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 pounds
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 pounds
For Total Reps
(repeat WOD from 9.21.11)
Lindsay
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Strength: Back Squat 3x5
10.29.11
SATURDAY
"WITTMAN"
7 Rounds of:
15 KB Swing...53/35 pounds
15 Power Cleans...95/65 pounds
15 Box Jumps...24/20" box
For Time
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
**PR Board Worthy**
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10.28.11
FRIDAY
"BIG EYE BOOGIE"
15...10...5 of:
Power Snatch...135/95 pounds
G.I. Janes
For Time
Gloria
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Auxiliary: 500m Row
**PR Board Worthy**
10.27.11
THURSDAY
"GRANDPA'S COUGH SYRUP"
8min AMRAP of:
12 Toes to Bar
6 Thrusters...115/75 pounds
For Rounds and Reps
"THE SWEDE' 285# CnJ Fall Brawl 2011
Post rounds and reps to comments
Auxiliary: 3x20 Reverse Hypers
10.26.11
WEDNESDAY
"ATHLETE SOUP"
20min AMRAP of:
2 Wall Climbs
4 Burpee Box Jumps...24/20" box
6 KB Swings...70/53 pounds
100m Run
For Total Rounds and Reps
Jon
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Auxiliary: Tabata Grasshoppers
10.25.11
TUESDAY
"TREE NINJA'S"
30 Chest to Bar Pull Ups
100m Sled Pull...135/95 pounds
30 Push Press...115/75 pounds
For Time
its a Yaya Ninja!
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Strength: 10min to establish 2RM CnJ (touch n go)
**CrossFit Explode Hoodies**
(design may vary from pic below)
**Post name and size to comments if you want to pre-order a CrossFit Explode hoodie**
(all orders must be in by this Friday 10.28.11)
10.24.11
MONDAY
"TWISTED METAL"
10min AMRAP of:
4min- 5 Deadlifts...275/185 pounds
3Burpees
3min- 400m Run
then:
the remainder of 3min AMRAP:
Box Jumps...20/18" box
2min- Hand Release Push Ups
1min- Double Unders (scale singles divided by 2)
For Total Reps
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Auxiliary: Tabata Toes to Bar (or toes through rings)
10.22.11
SATURDAY
"BIRDS OF A FEATHER"
With a partner complete the following:
1mile Sled Pull...90/65/45 pounds
30 G.I. Janes
For Time
"Ants Marching"
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10.21.11
FRIDAY
"LONG SLOW BURN"
21 Toes to Bar
21 Wall Balls...20/14 pounds
21 Pull Ups
1200m Run
15 Toes to Bar
15 Wall balls...20/14 pounds
15 Pull Ups
800m Run
9 Toes to Bar
9 Wall Balls...20/14 pounds
9 Pull Ups
400m Run
For Time
Emily
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**Once again its time to put work capacity to the test! Your fellow Explodians will be traveling to Pittsburg's CrossFit RAW for their annual Fall Brawl CrossFit competition wish us all luck!**
10.20.11
THURSDAY
"HAIRY KNUCKLE"
10-1 of:
KB Swings...70/53 pounds
Box Jumps...24/20" box
For Time
Coach Ty
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Stength: Deadlift from a defecit 5x3
10.19.11
WEDNESDAY
"PECK DECK"
1000m Row
then:
30...25...20...15...10 of:
Ring Push Ups (chest to 25# plate)
Sit Ups (butterfly)
Double Unders
For Time
Matt
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Strength: Weighted Pull Ups
5x5
10.18.11
TUESDAY
"BUCKET"
21...15...9 of:
HSPU's... hands on 25's/hands on ground
Squat Cleans...155/110 pounds
For Time
Bill
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Auxiliary: Reverse hypers 3x20
10.17.11
MONDAY
"CUSTOMER APPRECIATION DAY"
Here at CrossFit Explode we appreciate each and everyone of our athletes. To show our appreciation we would like to present you all with this gift of 3 WODs for the price of one! Enjoy, and thank you for making CrossFit Explode the best place to go and loose the routine!
WOD 1. "Grace"
(5min time cap)
30 Clean n Jerks...135/95 pounds
5min Rest
then:
WOD 2. "Steak Dinner"
(10min time cap)
21...15...9 of:
Pull Ups
Box Jumps...24/20" box
5min Rest
then:
WOD 3. "Gratuity"
1mile Run
For total time of all 3 WODs
Post time and load of all 3 to comments
10.15.11
SATURDAY
"MARCHING ANTS"
With a Partner complete:
4 Rounds of:
48 Thrusters...95/65 pounds
48 SDLHP's...95/65 pounds
100m Overhead Walk...95/65 pounds
*One partner works at a time
*If the barbell is dropped during the walk the team does 10 burpees
*Do not make turns with the weight overhead
*Thrusters and SDLHP's are done at every corner of the 400m course
For Time
Bethanne
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10.14.11
FRIDAY
"BRONX BOMBER"
2 Rounds of:
20 HSPU's...hands on 25/floor plates
40 Wall Balls...20/14 pounds...10/8 feet
60 Sit Ups (feet anchored by DB's)
(top of every minute 1 G.I. Jane)
For Time
#72 "The Jackhammer"
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Auxiliary: 10 Rope Climbs For Time
Skill: Rope Climbs w/o loosing skin
10.13.11
THURSDAY
"DOUBLE DOWN"
3 Rounds of:
100 Double Unders
12 Burpee Box Jumps...20/18" box
24 KB Swings...70/53 pounds
For Time
Explode Hoodies COMING SOON...
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10.12.11
WEDNESDAY
"CINDY"
20min AMRAP of:
5 Pull Ups
10 Push Ups
15 Air Squats
For Rounds and Reps
**PR Board Worthy**
...shit was a lil heavy:)
Post rounds and reps completed to comments
Strength: Deadlift 3x5
10.11.11
TUESDAY
"AGAIN FASTER WOD 2"
8min AMRAP of:
3 Snatch Complex...125/85 pounds (1 power snatch, 1 hang snatch n 1 squat snatch unbroken)
3 Wall Climbs
For Total Reps
Explode gear coming soon...
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Skill: Power Snatch, Hang Snatch and Squat Snatch
10.10.11
MONDAY
"BEAST OF THE EAST WOD 5"
21...15...9 of:
Calorie Row
OHS...95/65 pounds
Burpees
For Time
Beast of the East 2011 was a blast. Once again your trainers were out trying to practice what we preach and partake in some fitness! Bill Boylan finished the day on Sunday in 13th place overall. Emily Pale dropped some jaws finishing 4 out of 6 WODs at 1st Place and BQ finished the comp among some stiff competitors in 3rd overall.
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Auxiliary: Hollow Rocks (no roll)
4min AMRAP of:
then: 2x800m Sprint
10.8.11
SATURDAY
"ROPE A DOPE"
With a partner complete the following:
20 Rope Climbs...15 feet
then: 4 Rounds of:
12 Tire Flips
400m Run
For Time
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10.7.11
FRIDAY
"BURN NOTICE"
1000m Row
then: 50...40...30...20...10 of:
Double Unders
Air Squats
Sit Ups (staight legs)
For Time
Had the food survey last week. A random winner was drawn from those who took part in the survey. And the winner is...
Those of you who were interested in possibly doing some kind of weekly meal plan with paleo inspired foods, please take the survey below and give us an idea on portions.
http://www.surveymonkey.com/s/MLG8HX2
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10.6.11
THURSDAY
"BOAR'S HEAD"
6 Rounds of:
10 Hanging Squat Cleans...135/95 pounds
12 Ring Dips
200m Run
1min Rest
For Time
Max
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Strength: Front Squat 3x3
10.5.11
WEDNESDAY
"GOAT HERDER"
15min AMRAP of:
100m Sled Pull...135/95 pounds (done once)
25 Knees to Elbows
25 Box Jumps...24/20" box
25 Push Press...95/65 pounds
For Total Reps
Brad Feaser of Hearty Films was nice enough to share this piece of artwork on youtube!
Post laod and total reps to comments
Auxiliary: 3x200m shuttle
10.4.11
TUESDAY
"GORILLA FART"
21...15...9 of:
Chest to Bar Pull Ups
OHS...135/95 pounds
For Time
Custom wheels
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Strength: 10min to establish 1RM Turkish Get-Ups
10.3.11
MONDAY
"LINDA"
AKA- "3 BARS OF DEATH"
10-1 of:
Deadlift...150% bodyweight/100% bodyweight
Bench Press...100% bodyweight/75% bodyweight
Power Clean...75% bodyweight/50% bodyweight
For Time
**PR BOARD WORTHY**
Jeff O.
Post time, load and bodyweight to comments
Auxiliary: 1mile Run
Warm Up: 5 Rounds of:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats
