CrossFit Explode

12.1.11

THURSDAY

"PIRATES BOOTY"

18...16...14...10...6 of:

HSPU's...25/floor

Box Jumps...24/20" box

SDLHP's...115/75 pounds

For Time

coach Ty

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Auxiliary: Tabata Partner Med Ball Sit Ups

11.30.11

WEDNESDAY

"RABBIT HOLE"

5 Rounds of:

15 10m Shuttle Touches

15 HR Push Ups

cash out: 30 OHS...115/75 pounds

For Time

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Strength:  Hang Clean 5x3

11.29.11

TUESDAY

"LITMUS TEST"

Test 1- 2min AMRAP of:

Single Arm DB Clean n Jerks

(1min on the each arm. Choose a weight. Score is total weight lifted in the 2min)

2min Rest then:

Test 2- 2min Double Unders

(score is total DU's in 2min)

2min Rest then:

Test 3- 8min AMRAP of:

21 Pull Ups

15 Wall Ball Sit Ups

9 Burpees

(score is total reps in 3min)

For Total Reps and Weight Combined

Young Bulls 

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Auxiliary: 3x25 Reverse Hypers

11.28.11

MONDAY

"CHUCK N RUN"

800m Run

21...15...9 of:

Wall Balls...20/14 pounds

Knees to Elbows

800m Run

For Time

Welcome back!

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Auxiliary: Tabata Row (for total cals)

11.27.11

SUNDAY

REST DAY

11.26.11

SATURDAY

"BOOGIE PETS"

With a partner complete the following:

3 Rounds of:

40 Squat Clean Thrusters...95/65 pounds

(one partner does one 1rep at a time)

40 Chest to Bar Pull Ups

200m Sled Pull...90/45 pounds

(one partner does 100m at a time)

400m Run

(both partners run)

For Time

Congrats Chris on completing the Philly Marathon!

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11.25.11

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

(repeat WOD from 5.6.11)

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11.24.11

THURSDAY

HAPPY THANKS GIVING!

11.23.11

WEDNESDAY

"TURKEY DAY SEND OFF"

2000m Row

400m Run

1500m Row

800m Run

1000m Row

1200m Run

500m Row

1mile Run

For Time

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**HAPPY THANKS GIVING EVERY ONE!**

NO CLASSES ON THURSDAY

12pm, 5:30pm and 6:30pm Classes ONLY on Friday

11.22.11

TUESDAY

"BEAR NAKED"

400m Run

2 Rounds of:

25m Walking Lunge

25m Burpee Broad Jump

25m Walking Lunge

25m Bear Crawl

then: 400m Run

For Time

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Strength: Front Squat 5x3

11.21.11

MONDAY

"JEWELRY HEIST"

10-1 of:

Squat Snatch...95/65 pounds

Ring Dips

For Time

Come on out to Hearty Films short film about CF215's Partner Throwdown. Saturday, December 3rd at Kildares in Manyunk at 8pm

Register here: http://heartyfilms.eventbrite.com

Check out the teaser video here: http://www.facebook.com/heartyfilms

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Auxiliary: 3x100m Sprint

11.20.11

SUNDAY

REST DAY

11.19.11

SATURDAY

"BUSHNELL"

10 Rounds of:

500m Row

10 Pull Ups

10 Burpees

With a partner for time

SGT William W. Bushnell Kia April 21st, 2007 at the age of 24 in Baghdad Iraq

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11.18.11

FRIDAY

"DEAD WRONG"

12min AMRAP of:

5 Deadlifts...315/185 pounds

10 HSPU's

15 Sit Ups (butterfly)

For Total Reps

Chris being shown the path

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Strength: Sott's Press 3x5

11.17.11

THURSDAY

"NERVOUS TWITCH"

8 Rounds of:

8 Thrusters...95/65 pounds

8 Pull Ups

8 Box Jumps...24/20" box

1min Rest

Hoodies are in!! Pick your orders up by friday or they will be sold!

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Auxiliary: 2x100m Sled Drag...90/45 pounds (5min rest between)

11.16.11

WEDNESDAY

"POWER BAR"

21...15...9 of:

Power Cleans...155/105 pounds

Burpees over bar

For Time

Apparently there's a facebook best caption contest for this pic... So have at in the comments. I'll have a "special" prize for the winner!

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Strength: Deadlift 5x3

1min Rest

11.15.11

TUESDAY

"BURNING HORIZON"

3 Rounds of:

24 KB Swings...70/53 pounds

6 Wall Climbs

800m Run

For Time

Sunset out back of Explode

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Auxiliary: Tabata Sit Ups (feet anchored by DB's)

11.14.11

MONDAY

"FOR THE BOOBIES"

20min AMRAP of:

12 Back Squats...95/65 pounds

9 Push Press...95/65 pounds

6 Chest to Bar Pull Ups

3 Burpees 

(every 5min 30 Double Unders)

For Total Reps

Team Explode at "Barbells for Boobs" CrossFit KOP.

Lauren and Liz placed 1st for the women.

Bill (not in pic) and Tyler placed 1st for men.

Congratulations Jeff, Laura, Sue, Hannah, Jenny, Kyleigh, Lorelie, Madison, Lauren, Liz, Bill, Tyler and all Team Explode!! Its amazing to see your confidence and know that you all truly beleive that you capable of anything! So motivating... So inspirational... So Proud.

-BQ

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Strength: Back Squat 5x3

11.13.11

SUNDAY

REST DAY

11.12.11

SATURDAY

"LONG HAUL"

3 Rounds of:

2 Rope Accents

12 Steps Walking Lunge...45/25 pounds

18 Sit Ups (butterfly)

12 Steps Walking Lunge...45/25 pounds

Luke

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11.11.11

FRIDAY

"BOX ETIQUETTE"

4 Rounds of:

1min AMRAP Pull Ups

1min AMRAP Wall Balls...20/14 pounds

1min AMRAP Toes to Bar

1min AMRAP Box Jumps...24/20" box

1min Rest

For Total Reps

 

Sue posted this on facebook, had to put it up here.

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Strength: Power Clean 5x3

11.10.11

THURSDAY

"PIT SNIFFER"

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

Single Arm OH KB Squat...35/26 pounds (half the reps with right arm, half with left)

Double Unders

For Time

Bill n Lauren OTG comp

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Auxiliary: 3min AMRAP Muscle Ups

11.9.11

WEDNESDAY

"BALLS TO THE WALL"

30min AMRAP of:

12 Med Ball to Wall Sit Ups...20/14 pounds (feet anchored by DB's)

9 Power Snatches...115/75 pounds

6 Burpees

**every 5min 400m Run, starting with 400m Run**

For Total Reps

Jeff

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11.8.11

TUESDAY

"LOOSE CANON"

cash in- 400m Run then:

21...15...9 of:

HSPU's...25/floor

KB Swings...70/53 pounds

cash out- 400m Run

For Time

CrossFit OTG comp

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Strength: 3x Power Snatch, Hang Snatch, Hang Squat Snatch (all unbroken)

11.7.11

MONDAY

"PATH OF THE RIGHTEOUS"

2 Rounds of:

15 Deadlifts...215/155 pounds

remove 45/35 pound plates then:

25 Hang Cleans...125/85 pounds

remove 25/25 pound plates then:

35 Push Press...75/35 pounds

carry 75/35 pounds 100m

Sprint 100m

Bring remainder of weights back to bar and set up original Deadlift weight

For Time

 
Sue "Mama Said Knock You Out" Competition

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Skill: Stone Shouldering

11.6.11

SUNDAY

REST DAY

*Congrats to all the athletes that competed yesterday at the 2nd Annual OTG Challenge*

Here are the results:

Female Results: https://docs.google.com/spreadsheet/ccc?key=0AiH2dIb9-WNcdG5yd0NPd1dmWmZ0bEVLaWtWSGV5S2c#gid=4

Male Results: https://docs.google.com/spreadsheet/ccc?key=0AiH2dIb9-WNcdG5yd0NPd1dmWmZ0bEVLaWtWSGV5S2c#gid=3

11.5.11

SATURDAY

"MURPH"

1 mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 mile Run

For Time

Liz

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11.4.11

FRIDAY

"THE BENDS"

10min AMMAP of:

Row

(AMMAP= As Many Meters As Possible)

3min Rest then:

4min AMRAP of:

Man-Makers...35/15 pounds

For Total Reps

**For every man-maker add 20 meters to total AMMAP**

Coach Lauren

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11.3.11

THURSDAY

"SOFT LANDING"

3 Rounds of:

10 Squat Thrusts

(from standing straight to the top of push up position back to standing straight= 1 squat thrust)

8 Pull Ups

6 KB Swings...53/35 pounds

4 Knees to Elbows

2 G.I. Janes

For Time

Dave

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Strength: Bench Press 3x5

11.2.11

WEDNESDAY

"POWER BOMB"

7 Power Cleans...205/135 pounds

21 HR Push Ups

7 Power Cleans...205/135 pounds

15 HR Push Ups

7 Power Cleans...205/135 pounds

9 HR Push Ups

For Time

  

Jack

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Auxiliary: "Flight Simulator"