19 Hagerty Blvd. Unit 7
West Chester, PA
info@crossfitexplode.com

July 06, 2011

CFE_Lockdown tee-2

WODs for EXPLODE LOCKDOWN:

 

WOD 1- 8:00pm

“FRAN” (5min time cap)

21…15…9 of:

Thrusters…95/65 pounds

Pull Ups

 

WOD 2- 9:00pm

“DEAD FROG” (5min time cap)

25…15…10…5 of:

Box Jumps…24/20” box

Deadlifts…225/155 pounds

 

WOD 3- 10:00pm

“WAR DRUM”

3min AMRAP of:

Ground to Overhead…135/95 pounds

 

WOD 4- 11:00pm

“NIGHT CAP” (5min time cap)

3 Rounds of:

50 Double Unders

20 OHS…95/65 pounds

 

WOD 5- 12:00am

“EYE BOOGIE” (5min time cap)

9…7…5 of:

Power Snatch…135/95 pounds

G.I. Janes

 

WOD 6- 1:00am

“LULLABY”  (15min time cap)

3 Rounds of:

400m Run

6 Wall Climbs

 

 

WOD 7- 2:00am:

“GOODNIGHT MOON”

5min AMRAP of:

15 Wall Balls…20/14 pound ball…10/8 feet

Straight Leg Sit Ups

 

WOD 8- 3:00am:

“FLY CATCHER” (5min time cap)

10-1 of:

Power Cleans…115/75 pounds

Toes to Bar

 

WOD 9- 4:00am:

“INCEPTION”

10min AMRAP of:

5 Chest to Bar Pull Ups

7 Push Ups (hand release)

9 Air Squats

 

WOD 10- 5:00am:

“ROOSTER CROW”

5min AMRAP of:

400m Sled Pull…45/25 pounds

remainder of 5min complete AMRAP of:

10 KB Swings…70/53 pounds

5 HSPU's

 

WOD 11- 6:00am:

“BED WETTER” (5min time cap)

1000m Row 

30 Burpees

 

WOD 12- 7:00am:

“WALK OF SHAME”

800m Plate Run… 25/15 pound plate


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  1. Paige Reply

    this is going to be awesome!!!!!

  2. Sue W. Reply

    Are we drinking?

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