3.1.12
THURSDAY
"ROW ALL"
2000m Row
20 Wall Climbs
For Time
2nd Open WOD... whole lotta snatch!
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Strength: Power Snatch 4x2
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February 2012
2.29.12
WEDNESDAY
"DOUBLE DIP"
5 Rounds of:
12 Hanging Squat Snatch...95/55 pounds
24 Double Unders
For Time
Ali
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Auxiliary: Tabata Grasshoppers
2.28.12
TUESDAY
"DASH FOR THE DEAD"
800m Run
with the remainder of 20min complete AMRAP of:
10 Deadlifts...225/135 pounds
5 HSPU's...25/floor plates
(At 10min Run 800m again)
For Total Reps
Going to be ordering some of these cool looking shorts. If anyone is interested please respond to comments with your name and size!
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Games Competitors: Deadlift from defecit 4x2
2.27.12
MONDAY
"FREE THROW"
12min AMRAP of:
15 Wall Balls...20/14 pounds
12 Pull Ups
9 KB Swings...70/53 pounds
For Total Reps
Nice Work Team Explode!!! 15th in the World... on a burpee WOD?!
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Strength: Weighted Chest to Bar Pull Ups 4x2
2.25.12
SATURDAY
"BOOMERANG"
40 Box Jumps...24/20" box
30 KB SDLHP's...70/53 pounds
20 Wall Ball Straight Leg Sit Ups...20/14 pounds
10 G.I. Janes
20 Wall Ball Straight Leg Sit Ups...20/14 pounds
30 KB SDLHP's...70/53 pounds
40 Box Jumps...24/20" box
For Time
3pm We will be holding the 1st Open WOD
7min AMRAP of:
BURPEES
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Optional Auxiliary: 7min AMRAP of: Open Burpees
2.23.12
THURSDAY
"STAMPEED"
3 Rounds of:
12 Clean and Jerks...135/95 pounds
400m Run
For Time
Paige
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Auxiliary: 2min AMRAP of: Burpees (touch 6 inches above reach)
The CF Games Open has begun!! If you have not registered already, you have until Feb. 26th to do so.
Register here
2.22.12
WEDNESDAY
"TWEETY"
10min AMRAP of:
15 Wall Balls...20/14 pounds...10/8 feet
30 Double Unders
For Total Reps
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Strength: Deadlift 3x5
Open WOD 1 will be announced tonight at 8pm. Saturday's we will be validating and holding the week's Open WOD here at Explode 3pm. If you cannot make a Saturday in the next five weeks to have your score validated you must video tape your workout and submit it to the Games Website. Trainers at Explode will only be available to validate Open WODs on Saturday of that week.
If you are not a member of Explode and would like to participate in Saturday's Open WOD to have your score validated there will be a $20 Drop In fee. All are welcome!
2.21.12
TUESDAY
"WET NOODLE"
6 Rounds of:
6 Thrusters...115/65 pounds
12 KB Swings...70/53 pounds
For Time
**We will be hosting the each week's Open WOD here at our box every Saturday at 3pm for the 5 weeks of the Open. Be there to have your score validated!**
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Auxiliary: 3x20 GHD Sit Ups
Games Competitors: 3x5 Thruster
2.20.12
MONDAY
"VIPER"
15...10..5 of:
Burpee Box Jumps...24/20" Box
Calorie Row
Dalton
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Auxiliary:
"RUNNER'S GOAT"
1600m Run
3min Rest
1200m Run
2min Rest
800m Run
1min Rest
400m Run
For Time
Congratulations Brad, Dalton and Lorelie for a great performance at CrossFit Apex this weekend!!
Brad took 2nd for the Men's Rx'd division
Dalton took 2nd for the High School Men's division
Lorelie took 1st for the High School Women's division
Great Work Everyone!!!
2.18.12
SATURDAY
"FRONT RUNNERS"
With a partner complete the following:
10 Rounds of:
12 Front Squats...115/65 pounds
3 Burpees
then:
10 Rounds of:
3 Rope Accents
3 Burpees
(one partner is running a 400m run while the other is completing the reps)
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*Jump Ropes are in! If you ordered one talk to Emily and pick yours up!
*Brad, Lolo and Dalton will competing at CrossFit Apex today! We wish you all luck!!
*If you haven't signed up for the Open yet do so now! The cutoff is Feb. 21st!
Register for the Open here
2.17.12
FRIDAY
"CAPTAIN JACK"
21...15...9 of:
Toes to Bar
Push Press...115/65 pounds
(every min on the min 6 Pull Ups, 6 Push Ups)
For Time
Micah
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Strength: HSPU's negatives/HSPU's from depth
2.15.12
WEDNESDAY
"GETAWAY"
4 Rounds of:
21 KB Swings...70/35 pounds
200m Run
21 Box Jumps...24/20" box
200m Run
21 Wall Balls...20/14 pounds...10/8 feet
200m Run
For Time
Jenny
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Auxiliary: 2min AMRAP of Stone Shouldering
2.13.12
MONDAY
"ZOMBIE"
10 Rounds of:
3 Squat Clean Thrusters...135/75 pounds
4 Chest to Bar Pull Ups
5 Burpees
6 Toes to Bar
7 10m Shuttle Touches
1min Rest
For Time
(25min time cap)
Brittany
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Strength: Front Squat 3x8
*LAST CHANCE TO ORDER EXPLODE HOODIE!! Post your name and size to Friday's comments 12.10.12*
2.10.12
FRIDAY
"ROW BUTT"
5 Rounds of:
500m Row
25m Walking Lunge...25/10 pound plate
25 HR Push Ups
For Time
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**We are reordering Explode Hoodies again! Respond to comments with your name and size if you want one! Orders must be in by Monday.**
2.8.12
WEDNESDAY
"TO THE CORE"
30...20...10 of:
Toes to Bar
Deficit Deadlift...185/115 pounds (standing on a 45# plate)
Wall Ball Sit Ups...20/14 pounds
20m Bear Crawl (done after each round of 30/20/10)
For Time
Marc
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Skill: Handstands/handstand walks/handstand push ups
2.7.12
TUESDAY
"WATERFALL"
30 OHS...155/95 pounds
1500m Row
For Time
(dropped barbell has a 100m Run penalty before resuming OHS reps)
Tom
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Auxiliary: Hip Mobility
*Games Competitors- Strength: OHS 3x8
2.6.12
MONDAY
"CUE BALL"
21...15...9 of:
SDLHP's...115/65 pounds
Burpees
For Time
*Don't forget to register for the CrossFit Games Open! We have a team looking to go to Regionals this year. The more members we have sign up for the Open the better our chances are!*
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Auxiliary: 2x800m Run (3min rest between)
2.4.12
SATURDAY
"SMURPH"
20 Rounds of:
200m Run
5 Pull Ups
10 Push Ups
15 Air Squats
For Time
coach Lauren
*Register for the CrossFit Games Open Today!*
click here: ""The Open"
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2.3.12
FRIDAY
"GO-GETTER"
200m Sled Pull...90/45 pounds
then:
3 Rounds of:
24 KB Swings...70/53 pounds
12 HSPU's
For Time
Register for the "Open" under team CrossFit Explode This is basically a world-wide whiteboard where we can compare our scores to everyone in the word!
click here: Open Registration
**Also: We will be ordering jump ropes soon. Please respond to comments if you would like one. Price will be about $25 a rope.**
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Strength: Deadlift 6x2
2.2.12
THURSDAY
"DANCING BEARS"
9 Bears Complex... 155/95 pounds
100 Double Unders
7 Bear Complex...155/95 pounds
75 Double Unders
5 Bear Complex... 155/95 pounds
50 Double Unders
For Time
(old school WOD from 8.10.10)
Good Luck in Fl. Gina!!
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Auxiliary: 10-1 of: GHD Sit Ups and GHD Back Ext.
