CrossFit Explode

5.1.12

TUESDAY

"LUNG BURN"

10 Rounds of:

400m Run

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

5 Burpees

For Time

Bill- competing at CF Games Mid-Atlantic Regional for Team Explode

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4.30.12

MONDAY

"REGIONAL WOD 2 MOVEMENTS"

1000m Row

100 Air Squats

30 Hang Cleans...205/115 pounds

For Time

(time cap 17min)

Coach Tyler- competing at CF Games Mid-Atlantic Regional for Team Explode

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Strength: Hang Cleans 5x5

4.29.12

SUNDAY

REST DAY

4.28.12

SATURDAY

"JINGLE BELLS"

10 Rounds of:

15 KB Swings...70/53 pounds

200m Run

For Time

Team Explode getting some press on the games site!

Explode Article

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4.27.12

FRIDAY

"POINT SYSTEM"

10min AMRAP of:

100 Double Unders (3 points per)- sub with singles (1 point per)

25 Pull Ups (1 point per)- sub with 5 Bar Muscle Ups (5 points per)

20 Sit Ups (1 point per)

For Total Points

Front                                 Back

$45

Explode shorts are in! If you ordered a pair you have until Wednesday 5.2.12 to get em!

After 5.2.12 they are fair game!!  ...amurka! (See BQ) 

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Skill: Bar Muscle Ups

Feeling Froggy: "Diane"

4.26.12

THURSDAY

"WOLF IN SHEEPS CLOTHING"

4 Rounds of:

15 Thrusters...95/55 pounds

15 SDLHP's...95/55 pounds

15 Box Jumps...20/18" box

(3 Burpees every Minute)

For Time

Coach Lauren- Headed to Regionals with Team Explode May 4th, 5th and 6th

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Skill: Hollow Rock n Roll

Auxiliary: 3min AMRAP of:

Hollow Rock n Rolls

4.25.12

WEDNESDAY

"FIREBIRD"

400m Run

then:

21...15...9 of:

Power Snatch...95/65 pounds

Dips

then:

400m Run

For Time

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Strength: 5x2 Weighted Dip

4.24.12

TUESDAY

"REGIONALS MOVEMENTS 4"

40 Back Squat...135/95 pounds

1min Rest

30 Pull Ups

1min Rest

20 Push Press...135/95 pounds

1min Rest

40 Front Squats...85/65 pounds

1min Rest

30 Pull Ups

1min Rest

20 Push Press...85/65 pounds

1min Rest

40 OHS...65/45 pounds

1min Rest

30 Pull Ups

1min Rest

20 Push Press...65/45 pounds

For Time

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4.23.12

MONDAY

"4,3,2,1"

4min AMRAP of:

Calorie Row

3min AMRAP of:

Goblet Squats...53/35 pounds

2min AMRAP of:

KB Swings...53/35 pounds

1min AMRAP of:

HR Push Ups

For Total Reps

Karen

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Auxiliary: 3x20 Toes to Bar

4.22.12

SUNDAY

REST DAY

4.21.12

SATURDAY

"REGIONAL WOD 6"

(sorta)

3 Rounds of:

7 Deadlifts...275/185 pounds

7 Muscle Ups (sub- 14 Pull Ups/14 Dips)

then:

3 Rounds of:

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

21 Sit Ups

then:

400m Run w Wall Ball...20/14 pounds

For Time

Friday night Delay Fish

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4.20.12

FRIDAY

"BABY RUTH"

8min AMRAP of:

24 KB Swing...70/53 pounds

24 Burpees Over Box...24/20" box

For Total Reps

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Strength:  2min AMRAP of:

Single Arm Snatches...100/70 pounds

4.19.12

THURSDAY

"HERSHEY BAR"

2 Rounds of:

50 Back Squats...135/75 pounds

30 Toes to Bar

For Time

2012 CrossFit Games Regional WODs announced- click here

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Skill: Pistol Squats

4.18.12

WEDNESDAY

"WALL SNATCH"

15min AMRAP of:

20 Hang Snatch...95/55 pounds

5 Wall Climbs

(800m Run at 0min and 7min)

Bob

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Strength: Hang Snatch 4x4

Auxiliary: 2min AMRAP of Partner HSPU's

4.17.12

TUESDAY

"HEAT"

3 Rounds of:

15 Thrusters...115/65 pounds

45 Double Unders

For Time

 

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Auxiliary: 3 Rounds of- 15 Knees to Elbows/ 20 Hip/Back Ext.

4.16.12

MONDAY

"TABATA WHIRLPOOL"

Tabata= 8 rounds, 20sec work, 10sec rest

Tabata Calorie Row

1min Rest

Tabata Burpees

1min Rest

Tabata Pull Ups

1min Rest

Tabata Box Jumps...20/18" box

1min Rest

Tabata Grasshoppers

For Total Reps

EXPLODE KID CARE

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Auxiliary: 3x400m Run (90sec Rest)

*Competitors- Strength: Shoulder Press 4x4

Front Squat 4x4

**12 Week Olympic Lifting Class**

Tuesdays and Thursdays 8pm

Starting June 5th

Sign Up by June 1st- $120 (spaces limited)

4.15.12

SUNDAY

REST DAY

4.14.12

SATURDAY

"BAD WAITER"

10-1 of:

Front Squats...115/65 pounds

(After every set carry the barbell overhead 50m. If the barbell is dropped during the 50m carry there is a 400m penalty run)

For Time

 

Monica

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4.13.12

FRIDAY

"MAGIC BEANS"

10 Rope Accents

30 Burpees

1000m Row

For Time

Tom

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Auxiliary: Hip and shoulder Mobility

4.12.12

THURSDAY

"HAPPY FEET"

9 Rounds of:

9 KB Swings...70/53 pounds

7 Toes to Bar

5 10m Shuttle Touches

1min Rest

Kathy ...Rx'd

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Auxiliary: 3x100m Sprints

*Competitors- Strength: Weighted Dips 3x8

Sott's Press 3x8

4.11.12

WEDNESDAY

"KAHLIPA VS SPEAL"

10-1 of:

Clean n Jerk...155/95 pounds

(after every set of CnJ do 1rd of "Cindy")

For Time

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

  

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Strength: Clean n Jerk 1...1...1...1...1

4.10.12

TUESDAY

"CRUSADER"

800m Run

then:

21...15...9 of:

Wall Balls...20/14 pounds...12/10 feet

SDLHP's...115/65 pounds

then:

800m Run

For Time

Cave Dwellers

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*Competitors- Strength: Weigthed Pull Ups 3x8

Bent Over Rows 3x8

4.9.12

MONDAY

"GOAT HERDER"

20min AMRAP of:

2 Wall Climbs

4 G.I. Janes

8 Box Jumps...24/20" box

(every 4min 200m Run)

For Total Reps

  

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Auxiliary: Tataba Russian Twists

*Competitors- Strength: DB Shoulder Press 3x8

Back Squat 3x8

4.8.12

SUNDAY

REST DAY

4.7.12

SATURDAY

"BAD DAY"

3 Rounds of:

1min Calorie Row

1min HSPU's

1min KB Swings...70/53 pounds

1min Rest

1min OHS...95/65 pounds

1min Bar Muscle Ups

*1 Bar MU= 4 reps

(sub: 2 Chest to Bar Pull Ups, 2 Dips)

1min Burpees

1min Rest

For Total Reps

 

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4.6.12

FRIDAY

"STILTZ"

30 Back Squats...225/135 pounds

1mile Run

For Time

(repeat WOD from 9.21.11)

 

Back Squat Geometry

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Strength: Bench Press 3x8

Strick Pull Ups or Chin Ups 3x Unbroken

4.5.12

THURSDAY

"TABATA TWITCH"  

Tabata= 8 rounds of 20sec work 10sec rest

Tabata Grasshoppers

Tabata 10m Shuttle Touches

Tabata Dips

Tabata Calorie Row

 For Total Reps

 

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Auxiliary: 3x25 Reverse Hypers

4.4.12

WEDNESDAY

"SITTIN PURDY"

100 Deadlifts... 185/115 pounds

100 Straight Leg Sit Ups

(top of every min 5 HSPU's...25/floor)

For Time

CF Explode on Mainsite

video [wmv] [mov] [HD mov]

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Strength: Deadlift 5x2

4.3.12

TUESDAY

"KANGAROO"

21...15...9 of:

Burpee Box Jumps...20/18" box

Chest to Bar Pull Ups

For Time

 

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Auxiliary: "Flight Simulator"

4.2.12

MONDAY

"SPRING CLEANING"

10-1 of:

Clean n Jerk...135/75 pounds

Burpees over Bar

Toes to Bar

For Time

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Auxiliary: 3x200m Sprint

Competitors- Strength: 5x2 Clean n Jerk