4.1.12
SUNDAY
REST DAY
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March 2012
3.31.12
SATURDAY
"CHOP SHOP"
10 Rope Accents
100 cal Row
50 Wall Ball Sit Ups
50 KB Swings...70/53 pounds
For Time
Julie
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3.30.12
FRIDAY
"HIGH SPEED, LOW DRAG"
30 Muscle Ups (sub: 3 ring rows, 3 ring dips per)
30 OHS...135/75 pounds
For Time
Mike, Terrence, Sean, John and Dave- CF Explode Lockdown 2011
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Strength: OHS 5x2
3.28.12
WEDNESDAY
"DEM LIPS"
3 Rounds of:
30 Pull Ups
30 Wall Balls...20/14 pounds...10/8 feet
For Time
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Auxiliary: Tabata Row
3.27.12
TUESDAY
"AF WOD"
21...15...9 of:
Back Squat...185/115 pounds
KB Swings...53/35 pounds
For Time
OPEN WOD 12.5
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Auxiliary: 3x Unbroken Dips
3.26.12
MONDAY
"DOUBLE BEARFROG"
2 Rounds of:
400m Run
25m Bear Crawl
25m Burpee Broad Jump
25m Bear Crawl
25m Burpee Broad Jump
25m Bear Crawl
25m Burpee Broad Jump
For Time
Congrats to everyone who competed in the OPEN! Its nice to see hard work pay off. As a team CrossFit Explode finished the Open 19th Place in the WORLD!
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Skill: HSPU's
3.24.12
SATURDAY
"OPEN WOD 12.5"
3 Thrusters...100/65 pounds
3 Chest to Bar Pull Ups
6 Thrusters...100/65 pounds
6 Chest to Bar Pull Ups
9 Thrusters...100/65 pounds
9 Chest to Bar Pull Ups
12 Thrusters...100/65 pounds
12 Chest to Bar Pull Ups
15 Thrusters...100/65 pounds
15 Chest to Bar Pull Ups
18 Thrusters...100/65 pounds
18 Chest to Bar Pull Ups
ect...
For Total Reps
2010 Champ Kristen Clever
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3pm OPEN WOD 12.5 scores to be validated followed by AFTER PARTY
Everyone come on out and BYOB and bring out your favorite dish to share with all!!!
3.22.12
THURSDAY
"BALLISTICS TEST"
6 Rounds of:
6 Burpees Over Bar
10 Hang Power Snatch...95/55 pounds
1min Rest
For Time
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Strength: Shoulder Press 4x6
**This Saturday 3pm we will be holding validation for the last CF Games Open WOD 12.5 with AFTER-PARTY to follow!! BYOB and feel free to bring some food to throw on the grill!!**
3.21.12
WEDNESDAY
"LAZY LIZARD"
21...15...9 of:
Squat Cleans...115/75 pounds
Straight Leg Sit Ups
HR Push Ups
cash out: 800m Run
For Time
Kiddie Wall Balls
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Auxiliary: Tabata Med Ball Rotating Sit Ups
3.20.12
TUESDAY
"MONSTER TRUCK"
8min AMRAP of:
40 Chest to Bar Pull Ups
then:
5 rounds of:
4 HSPU's... hands on 45/25 pound plates
4 Deadlifts...275/155 pounds
For Total Reps
OPEN WOD 12.4
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Strength: Deadlift 4x6
3.19.12
MONDAY
"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)
OPEN WOD 12.4
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3.18.12
SUNDAY
REST DAY
3.15.12
THURSDAY
"TOUCH RELEASE"
cash in: 800m Run then:
21...15...9 of:
HR Push Ups
10m Shuttle Touch
cash out: 800m Run
For Time
Open WOD 12.4 Announced
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Auxiliary: 4min AMRAP of: Muscle Ups
3.14.12
WEDNESDAY
"POWER BALL 2012"
12min AMRAP of:
40 Wall Balls...20/14 pounds... 10/8 feet
20 Power Cleans...135/75 pounds
For Total Rounds and Reps
Josh
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Strength: 3x8 Power Cleans
3.13.12
TUESDAY
"SWING SHIFT"
120 KB Swings...70/53 pounds
(Top of every min 20 Double Unders)
For Time
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Strength: Turkish Get Ups
(max weight lifted x2 by each arm)
3.12.12
MONDAY
"BUGGY BATH"
4 Rounds of:
12 Squat Cleans...155/95 pounds
12 Grasshoppers
400m Run
Kathy
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3.10.12
SATURDAY
"OPEN 12.3"
18min AMRAP of:
15 Box Jumps...24/20" box
12 Push Press...115/75 pounds
9 Toes to Bar
For Total Reps
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Open WOD score validation at 3pm. Come in and do the workout or cheer on your fellow Explodians!
3.9.12
FRIDAY
"CINDY"
20min AMRAP of:
5 Pull Ups
10 Push Ups
15 Air Squats
For Total Rounds
Check out Lolo on the CF Games site here
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3.8.12
THURSDAY
"PATTY CAKES"
With a partner complete the following:
100m Tire Flip
After each flip you and your teamate will do a burpee box jump on the tire and Run to the 100m mark and back to your tire. When your tire reaches its destination at 100m you and your teamate run inside and get your time.
For Time
Open WOD 12.2
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Strength: 2x10 Clean n Jerk (touch and go)
3.7.12
WEDNESDAY
"SWITCH BLADE"
7 Rounds of:
12 SDLHP's...95/55 pounds
12 Push Press...95/55 pounds
12 Box Jumps...20/18" box
1min Rest
For Time
Open WOD 12.2
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Auxiliary: 3x25 GHD sit ups
3.6.12
TUESDAY
"CRUCIFIX"
20min AMRAP of:
32 Double Unders
16 Steps Walking Lunge...45/25 pounds
8 Toes to Bar
4 Chest to Bar Pull Ups
2 G.I. Janes
For Total Reps
Open WOD 12.2
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Strength: 3x10 Squat Clean (touch and go)
3.5.12
MONDAY
"SPECIAL SAUCE"
15 Burpees Over Bar
20 Hang Cleans...115/65 pounds
25 Wall Balls...20/14 pounds...10/8 feet
10 Burpees Over Bar
15 Hang Cleans...115/65 pounds
20 Wall Balls...20/14 pounds... 10/8 feet
5 Burpees Over Bar
10 Hang Cleans...115/65 pounds
15 Wall Balls...20/14 pounds... 10/8 feet
For Time
Nice work team EXPLODE. 5th place worldwide! Bring on the Met-cons!
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Auxiliary: Decending Row
1000m Row
3min Rest
750m Row
2min Rest
500m Row
1min Rest
250m Row
For Time
3.3.12
SATURDAY
"PONG"
15min AMRAP of:
10m Shuttle Touches
(every minute on the minute 3 Chest to Bar Pull Ups, 3 HR push ups)
For Total Reps
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Open WOD 12.2 validation 3pm
3.2.12
FRIDAY
"CHIP TO MY LOO"
400m Sled Pull...45/25 pounds
2 Rope Accents
30 Double Unders
25 KB Swings...70/53 pounds
20 Calorie Row
15 Toes to Bar
10 Bear Complex's...95/65 pounds
5 Muscle Ups
(sub 3 ring rows, 3 ring dips per MU)
400m Run
For Time
(repeat WOD from 12.2.11)
Jack
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Saturday 3pm Open WOD 12.2. Be there to have your score validated! Keep up the good work EXPLODE!
