6.30.12
SATURDAY
"SLOW JAMS"
100m Prowler Push...180/90 pounds
750m Row
50 Dips
5 Rope Climbs
400m Sled Pull...45/25 pounds
20 Burpee Box Jumps...20/18" box
For Time
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June 2012
6.29.12
FRIDAY
"GIZMO"
50...40...30...20...10 of:
Wall Ball Sit Ups...14/10 pounds
KB Swing...53/35 pounds
For Time
Brian
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Strength: Deadlift 4x2
6.28.12
THURSDAY
"2min DRILL"
Every 2min complete:
5 Power Snatch...155/75 pounds
30 Double Unders (sub- 60 singles)
For Total Reps
Going for as long as you can. When you cannot complete the 35 reps within the 2min, your score is the total amount of reps completed.
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Auxiliary: 1min Airdyne for Calories
6.27.12
WEDNESDAY
"NASTY GIRLS"
3 Rounds of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans...135/95 pounds
For Time
**PR BOARD WORTHY"
Lauren and Leah
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Skill: Muscle Ups
6.26.12
TUESDAY
"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
(repeat WOD from 3.26.12)
Brian
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6.25.12
MONDAY
"HOOLA GAINS"
25 OHS...115/65 pounds
20 Grasshoppers (right side left side=1)
15 Hang Cleans...115/65 pounds
10 G.I. Janes
15 Hang Cleans...115/65 pounds
20 Grasshoppers (right side left side=1)
25 OHS...115/65 pounds
For Time
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Saturday's Fundraiser:
**Everyone who donated, volunteered and supported us through the past few weeks, we cannot thank you enough. Not that any of us needed another reason to love CrossFit, but yesterday showed us another example of the amazing support system we are all a part of! The support and generosity of the community will continue to push us mentally and physically. As a team, we are prepared to give it our all at the Games! Again, thank you all for the support and continuously pushing us.**
-Team Explode
6.23.12
SATURDAY
**9am CLASS ONLY TODAY**
"LITTLE BUDDY 1"
40/20...30/15...20/10...10/5 of:
Dips
Pull Ups
then:
1mile Run with Med Ball (lil buddy)...20/14 pounds
For Time
**Fundraiser WOD kicks off at 12pm**
"LITTLE BUDDY 2"
40/20...30/15...20/10...10/5 of:
High Wall Balls...20/14 pounds...12/10 feet
Pull Ups
then:
1mile Run with Med Ball (lil buddy)...20/14 pounds
For Time
(if you did Explode's WOD yesterday your doing "LITTLE BUDDY 1")
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6.22.12
FRIDAY
"EGG TOSS"
150 Wall Balls...20/14 pounds...10/8 feet
(every min on the min 5 WB Sit Ups)
For Time
**There will only be the 9am class on Saturday**
Bring out your friends and family to the fundraiser at 12pm for a WOD, food and fun to help Team Explode get to the California and compete in the 2012 CrossFit Games
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Auxiliary: 50 KB Swings for time
70/53 pounds
6.21.12
THURSDAY
"HEAVY BABY"
15 Chest to Bar Pull Ups
15 HSPU's...45/25 plates
15 Toes to Bar
10 Deadlift...315/205 pounds
10 Chest to Bar Pull Ups
10 HSPU's...45/25 plates
10 Toes to Bar
10 Deadlifts...315/205 pounds
5 Chest to Bar Pull Ups
5 HSPU's...45/25 plates
5 Toes to Bar
10 Deadlifts...315/205 pounds
800m Run
For Time
(20min Time Cap)
check out 2012 Test Your Medal comp in Lehigh Valley the weekend after the Games.
More info here: 2012 Test Your Medal
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Skill: Deadlift back angle and maintaining rigid lumbar
6.20.12
WEDNESDAY
"BEAR CLAW"
5-1 of:
Bear Complex...135/75 pounds
Double Unders (add a 0 to each rep. eg 50...40...30...20...10)
For Time
Nicks
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Skill: Bear Complex and Double Unders
6.19.12
TUESDAY
"ROSHAMBO"
5 Rounds of:
10 Burpees
15 KB Swings...70/53 pounds
For Time
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Strength: Bench Press 6x2
6.18.12
MONDAY
"CINDY RAN"
20min AMRAP of:
5 Pull Ups
10 Push Ups
15 Air Squats
(every 5min 200m Run)
For Total Rounds
(repeat WOD from 5.5.12)
Mike
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6.16.12
SATURDAY
"HELPING HAND"
With a partner complete the following:
2000m Row
(one partner rows while the other holds a handstand against the wall)
(sub: plank hold)
Then:
42...30...18 of:
Thrusters...115/75
Pull Ups
Then:
1 Mile Run
(time ends after both partners finish the run)
For Time
Jenny
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6.15.12
FRIDAY
"JAPANESE BELCH"
21 SDLHP's...115/75
21 Burpees
Run 800m
15 SDLHP's...115/75
15 Burpees
Run 400m
9 SDLHP's...115/75
9 Burpees
Run 200m
For Time
Headbands are in!
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Auxiliary:
Tabata Box Jumps...20/18" box
6.14.12
THURSDAY
"BEE STING"
2min AMRAP of:
Airdyne Calories
1min Rest
2min AMRAP of:
KB Swings...97/70 pounds
1min Rest
2min AMRAP of:
Dips
1min Rest
2min AMRAP of:
10m Shuttle Touches
For Total Reps
Tuesday and Thursday night Oly Class
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Strength: Deadlift 4x2
6.13.12
WEDNESDAY
"GRACE"
30 Reps Clean n Jerk...135/95 pounds
For Time
Explode at CrossFit for Hope
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Skill: Clean n Jerk
Auxiliary: 1000m Row
6.12.12
TUESDAY
"THE HEFF"
8min AMRAP of:
30 Double Unders
20 Pull Ups
10 Burpees
For Total Reps
Laura
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Auxiliary: Tabata Russian Twists
6.11.12
MONDAY
"THE RECKONING"
21...15...9 of:
Back Squat...155/95 pounds
KB Swings...70/53 pounds
Toes to Bar
For Time
Leah
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Auxiliary: 50m Yoke Walk
Nice work at CrossFit for Hope this past Saturday! Much easier to push your limits when you know its for a good cause!!
6.9.12
SATURDAY
NO CLASSES TODAY!
MEET AT EXPLODE AT 8:15AM FOR THE CF FOR HOPE FUNDRAISER!
6.8.12
FRIDAY
"BEAR BACK"
3 Rounds of:
10 Bear Complex...115/65 pounds
50m Bear Crawl
For Time
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Skill: Bear Complex
REMINDER: No classes Saturday!
Meet at Explode at 8:15am to carpool for the CF for Hope fundraiser! The event will take place in Manayunk at the Starfinder Foundation Facility. EVERYONE is welcome, even if you didn't sign up!
IMPORTANT TEAM EXPLODE ANNOUNCEMENT!
Circumstances beyond our control have now put Team Explode in 3rd place for the Mid-Atlantic region...bottom line...Team Explode is going to The Games!
6.7.12
THURSDAY
"ZUMBA"
21...15...9 of:
Chest to Bar Pull Ups
Wall Balls...20/14 pounds...12/10 feet
For Time
Joe
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Strength: Thruster 5x3
6.6.12
WEDNESDAY
"POWER BOMB"
1mile Run
30 Power Snatches...155/75 pounds
1mile Run
For Time
Coach Ty
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Skill: Power Snatch
6.5.12
TUESDAY
"50 SENSE"
50 Jumping Squats...45/15 pounds
50 Dips
50 Toes to Bar
50 KB SDLHP's...70/53 pounds
50 Burpees
For Time
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**If you ordered OR would still like to order a headband they are $4 each! Please bring cash to the front desk (envelope labeled with Em's name)!**
6.4.12
MONDAY
"HACKENBRUCK"
3 Rounds of:
10 Deadlifts...275/185 pounds
50 Double Unders
For Time
Linda
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Auxiliary: Tabata Russian Twists
Skill: Deadlifts (maintaining core stabilization)
6.2.12
SATURDAY
"FRAN WHO"
21...15...9 of:
KB Swings... 70/35 pounds
Sit Ups
400m Run
Then: 21...15...9 of:
SDLHP... 95/55 pounds
Burpees
400m Run
Then: 21...15...9 of:
Thrusters... 95/55 pounds
Pull Ups
For Time
(repeat WOD from 6.20.11)
6.20.11
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