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5.20.13 MONDAY "ROSHAMBO" 21...15...9 of: Toes to...

5.20.13 MONDAY "ROSHAMBO" 21...15...9 of: Toes to Bar SDLHP...95/55 pounds Thruster...95/55 pounds For Time (Time Cap 12min) Congrats Nick Post time and load to comments Continue reading

Posted yesterday at CrossFit Explode

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5.19.13 SUNDAY ENDURANCE- "JACK RABBIT" 30min EMOM...

5.19.13 SUNDAY ENDURANCE- "JACK RABBIT" 30min EMOM of: 200m Row 3 Burpees For Slowest Round Eileen Post slowest round to comments OLYMPIC- Power Clean Continue reading

Posted 2 days ago at CrossFit Explode

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5.18.13 SATURDAY "QUICKSILVER" 3 Rounds of: 50m...

5.18.13 SATURDAY "QUICKSILVER" 3 Rounds of: 50m Reverse Sled Pull...180/135 pounds 25m Bear Crawl 25 Wall Ball Sit Ups...20/14 pounds For Time John Post time and load to comments Continue reading

Posted 3 days ago at CrossFit Explode

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5.17.13 FRIDAY "REBOUND" 5 Rounds of: 5 Ring...

5.17.13 FRIDAY "REBOUND" 5 Rounds of: 5 Ring Muscle Ups (sub: 15 HR Push Ups, 15 Ring Rows) 15 High Double Wall Balls...20/14 pounds...12/10 feet 3min Rest For Time Alison Post time and load to comments Continue reading

Posted 4 days ago at CrossFit Explode

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5.16.13 THURSDAY "RUSHMORE" 10 Rounds of: 6 Burpee...

5.16.13 THURSDAY "RUSHMORE" 10 Rounds of: 6 Burpee Box Jumps...24/20" box 9 KB Swings...70/53 pounds 12 Box Jumps...24/20" box 1min Rest For Time Elizabeth 7 months Post time and load to comments Continue reading

Posted 5 days ago at CrossFit Explode

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5.15.13 WEDNESDAY "2min DRILL" 8min AMRAP of: 30...

5.15.13 WEDNESDAY "2min DRILL" 8min AMRAP of: 30 Chest to Bar Pull Ups 15 OHS...115/75 pounds (Every 2min 200m Run) For Total Reps Post total reps and load to comments 1st Annual "Shelly" WOD is being held at South Mountain CrossFit on May 27th. If anyone is interested in participating click here for more information. Continue reading

Posted 6 days ago at CrossFit Explode

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5.14.13 TUESDAY "GUNS N ROSES" 3 Rounds of: 2 Rope...

5.14.13 TUESDAY "GUNS N ROSES" 3 Rounds of: 2 Rope Climbs 15 Axle Push Press...130/90 pounds For Time (8min time cap) Emily Post time and load to comments Skill: Rope Climbs and Axle Continue reading

Posted 7 days ago at CrossFit Explode

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5.13.13 MONDAY "CARPE DIEM" 2000m Row (EMOM 5 High...

5.13.13 MONDAY "CARPE DIEM" 2000m Row (EMOM 5 High Wall Balls...20/14 pounds...12/10 feet) For Time Post time and load to comments Continue reading

Posted May 12, 2013 at CrossFit Explode

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5.12.13 SUNDAY ENDURANCE- "MOTHER BUMPER" 12...

5.12.13 SUNDAY ENDURANCE- "MOTHER BUMPER" 12 Rounds of: 400m Run 8 Plate Burpees 2min Rest For Time Post time to comments OLYMPIC- Snatch Continue reading

Posted May 11, 2013 at CrossFit Explode

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5.11.13 SATURDAY "REGIONALS TEAM WOD 4" 30 Wall...

5.11.13 SATURDAY "REGIONALS TEAM WOD 4" 30 Wall Balls...20/14 pounds...10/10 feet 30 Chest to Bar Pull Ups 30 Single Leg Squats (pistols) 30 Single Arm DB Snatch...70/50 pounds For Time Post time and load to comments Skill: Pistol Squats Continue reading

Posted May 10, 2013 at CrossFit Explode

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5.10.13 FRIDAY "REGIONAL WOD 4" 21...15...9 of:...

5.10.13 FRIDAY "REGIONAL WOD 4" 21...15...9 of: Deadlift...275/155 pounds Box Jumps...30/24" box For Time (Time Cap 10min) Wes Post time and load to comments Skill: Deadlift Virtuosity and secure lumbar positioning Auxiliary: Max Height Box Jump Continue reading

Posted May 9, 2013 at CrossFit Explode

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5.9.13 THURSDAY "JACKIE" 1000m Row 50...

5.9.13 THURSDAY "JACKIE" 1000m Row 50 Thrusters...45/15 pounds 30 Pull Ups For Time Post time and load to comments Auxiliary: 15 Burpee Ring Muscle Ups or Burpee Toes Through Rings Continue reading

Posted May 8, 2013 at CrossFit Explode

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5.8.13 WEDNESDAY "SHOULDER SHUFFLE" 1200m Run 30...

5.8.13 WEDNESDAY "SHOULDER SHUFFLE" 1200m Run 30 HSPU's...45/25 plates For Time What the... Post time to comments Continue reading

Posted May 7, 2013 at CrossFit Explode

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5.7.13 TUESDAY "POWER BALL" 21...15...9 of: Power...

5.7.13 TUESDAY "POWER BALL" 21...15...9 of: Power Cleans...135/95 pounds WB Sit Ups...20/14 pounds (EMOM 3 Burpees) Meghan Post time and load to comments Continue reading

Posted May 6, 2013 at CrossFit Explode

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5.6.13 MONDAY "KETTLECORN" 4 Rounds of: 3min AMRAP...

5.6.13 MONDAY "KETTLECORN" 4 Rounds of: 3min AMRAP of: 12 Air Squats 9 KB Swings...70/53 pounds 6 Toes To Bar 2min Rest For Total Rounds and Reps Brian and Joe Post load and total reps to comments Continue reading

Posted May 5, 2013 at CrossFit Explode

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5.5.13 SUNDAY ENDURANCE- "5K BELOW" 3 Rounds of:...

5.5.13 SUNDAY ENDURANCE- "5K BELOW" 3 Rounds of: 1mile Run 15 Pull Ups 25 Thrusters...45/15 pounds 3min Rest For Time Post time and load to comments OLYMPIC- Clean n Jerk Continue reading

Posted May 4, 2013 at CrossFit Explode

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5.4.13 SATURDAY "MERMAN" 2 Rounds of: 900m Row 6...

5.4.13 SATURDAY "MERMAN" 2 Rounds of: 900m Row 6 Wall Climbs 3 Rope Climbs 3min Rest For Time Post time to comments Continue reading

Posted May 3, 2013 at CrossFit Explode

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5.3.13 FRIDAY "TEST SUBJECT" 15 Ring Muscle Ups...

5.3.13 FRIDAY "TEST SUBJECT" 15 Ring Muscle Ups (sub: 30 Ring Rows, 30 HR Push Ups) 15 Squat Snatch...115/75 pounds 15 HSPU's...25/floor 15 Power Snatch...115/75 pounds 30 HR Push Ups 15 Hang Snatch...115/75 pounds For Time Get your Explode gear!! EXPLODE STORE Post time and load to comments Continue reading

Posted May 2, 2013 at CrossFit Explode

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5.2.13 THURSDAY "GUT CHECK" 4 Rounds of: 5 Burpee...

5.2.13 THURSDAY "GUT CHECK" 4 Rounds of: 5 Burpee Box Jumps...24/20" box 50m Sled Pull...135/90 pounds 300m Row 5 Burpee Box Jumps...24/20" box 2min Rest For Time Post time and load to comments Continue reading

Posted May 1, 2013 at CrossFit Explode

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5.1.13 WEDNESDAY "ARMORY" 10...9...8 of: Ring Dips...

5.1.13 WEDNESDAY "ARMORY" 10...9...8 of: Ring Dips Reverse Grip Pull Ups 400m Run 7...6...5 of: Ring Dips Reverse Grip Pull Ups 400m Run 4...3...2...1 of: Ring Dips Reverse Grip Pull Ups 400m Run For Time Kevin and Cappy Post time to comments Auxiliary: 3x20 GHD Sit Ups Continue reading

Posted Apr 30, 2013 at CrossFit Explode

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4.30.13 TUESDAY "HANG TOUGH" 21...15...9 of: Hang...

4.30.13 TUESDAY "HANG TOUGH" 21...15...9 of: Hang Cleans...115/75 pounds Front Squat...115/75 pounds Push Press...115/75 pounds For Time (10min Time Cap) Madison Post time and load to comments Auxiliary: 2x400m Run (3min Rest between efforts) Continue reading

Posted Apr 29, 2013 at CrossFit Explode

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4.29.13 MONDAY "HARRY POTTER" 16min AMRAP of: 16...

4.29.13 MONDAY "HARRY POTTER" 16min AMRAP of: 16 KB Swings...70/53 pounds 8 Toes to Bar 16 Wall Balls...20/14 pounds...10/8 feet 8 Pull Ups (EMOM 2 Burpees) For Total Reps Check out the new Explode Store Post load and total reps to comments Continue reading

Posted Apr 28, 2013 at CrossFit Explode

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4.28.13 SUNDAY ENDURANCE- "LSD TRIP" 4 Rounds of:...

4.28.13 SUNDAY ENDURANCE- "LSD TRIP" 4 Rounds of: 1200m Run 500m Row 3min Rest For Time Post time to comments OLYMPIC- Snatch Continue reading

Posted Apr 27, 2013 at CrossFit Explode

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4.27.13 SATURDAY "DIRTY HARRY" EMOM 10min of: 4...

4.27.13 SATURDAY "DIRTY HARRY" EMOM 10min of: 4 Burpee Over Bar 6 SDLHP's...95/65 pounds For Slowest Round Post load and slowest round to comments Continue reading

Posted Apr 26, 2013 at CrossFit Explode

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4.26.13 FRIDAY "THE GALLOWS" 5 Rope Climbs 10...

4.26.13 FRIDAY "THE GALLOWS" 5 Rope Climbs 10 Thrusters...95/65 pounds 4 Rope Climbs 9 Thrusters...95/65 pounds 3 Rope Climbs 8 Thrusters...95/65 pounds 2 Rope Climbs 7 Thrusters...95/65 pounds 1 Rope Climb 6 Thrusters...95/65 pounds For Time (Time Cap 10min) Post time and load to comments Skill: Rope Climbs Check out the NEW EXPLODE STORE Continue reading

Posted Apr 25, 2013 at CrossFit Explode

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