5.24.12
THURSDAY
"WALL BANGER"
5 Rounds of:
50 Double Unders
5 Wall Climbs
For Time
Jeff K. 09'
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Skill: Wall Climbs
Auxiliary: 20 10ft Shuttle Touches for time
5.23.12
WEDNESDAY
"WORK BOOTS"
12min AMRAP of:
6 Squat Snatch...135/75 pounds
9 Toes to Bar
12 Dips
For Total Rounds and Reps
Leah
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Strength: Bench Press 5x3
5.22.12
TUESDAY
"PUDDLE JUMPER"
40...30...20...10 of:
Straight Leg Sit Ups
KB Swing...70/53 pounds
Box Jumps...24/20" box
For Time
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Strength: 5x3 Power Clean
5.21.12
MONDAY
"GRANDE"
12min AMRAP of:
21...15...9 of:
Front Squat...115/65 pounds
Push Press...115/65 pounds
the remainder of 12min complete AMRAP of:
15 Air Squats
10 Pull Ups
5 Burpees
For Rounds and Reps
Bill, Beard, Leah and Emily 1st Place at CrossFit RAW's Patriot Games- athletes competed for a good cause and represented Explode well congrats guys!!
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Auxiliary: 100 Double Unders for time
This Saturday was the highlight of my career as a trainer/ affiliate owner/ coach and human being. I was totally taken back by the gift you all presented to me. If you were there you saw me stubble on my words and get choked up. I still find it difficult to express in words how grateful I am to all of you for that gift. You all must know that each of your idividual acheivements I witness on a day to day basis here at the gym are the driving motivation that courses through my veins. That motivation forces air in my lungs, allows me to ignore pain and do whatever I possibly can do to represent all of you at the games this year.
From the bottom of my heart... thank you!
BQ
5.19.12
SATURDAY
"JUNKYARD WARS"
Its time to partner up!
With a partner complete the following:
60 Burpee Box Jumps...24/20" box
(alternate jumps between partners)
3000m Row
(One partner rows while the other holds 95/65 pound barbell OH)
50m Tire Flip
400m Prowler Push
For Time
Rare glimpse of Razz 6am crew
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5.18.12
FRIDAY
"T-REX"
3 Rounds of:
36 Wall Balls...20/14 pounds... 10/8 feet
18 Chest to Bar Pull Ups
For Time
minutes before WOD 6 2012 CrossFit Mid-Atlantic Regionals
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Strength: Back Squat 5x3
5.17.12
THURSDAY
"NINJA DASH"
400m Sled Pull...45/25 pounds
10 Rope Accents
50 Burpees
For Time
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Skill: Hand Stand Walk
Olympic Lifting class starting June 4th!! Post under comments if your in!!
5.16.12
WEDNESDAY
"DT'S RUN"
6 Rounds of:
12 Deadlifts...155/105 pounds
9 Power Cleans...155/105 pounds
6 Push Press...155/105 pounds
200m Run
1min Rest
For Time
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5.15.12
TUESDAY
"ROW BALL"
2000m Row
80 KB Swings...70/53 pounds
For Time
Congrats Art!!
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Auxiliary: 100 Straight Leg Sit Ups for time
5.14.12
MONDAY
"BARBARA SHOP"
5 Rounds of:
5 G.I. Janes
15 Pull Ups
20 Push Ups
25 Air Squats
1min Rest
For Time
JUMP KEITH!
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Strength: Weighted Pull Ups 5x3
5.12.12
SATURDAY
"SICKOLOGY"
6 Rounds of:
3min AMRAP of:
500m Row
with the remainder of 3min complete AMRAP of:
HSPU's...25/floor
Rest 3min
For Total Reps
Lauren, Jeff, Russ and Tim
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Auxiliary: 1mile Run
5.11.12
FRIDAY
"COUGH SYRUP"
100m Sled Push...100/50 pounds
then:
12min AMRAP of:
60 WB Sit Ups...20/14 pounds
30 Hang Snatches...115/65 pounds
15 Burpees
10 Muscle Ups (sub: 20 Pull Ups, 20 Dips)
For Total Reps
Deirdre
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Strength: 3x5 Hang Squat Snatch
Auxiliary: Hip Mobility
5.10.12
THURSDAY
"ROUND THE HORN"
21...15...9...15...21 of:
Wall Balls...20/14 pounds...10/8 feet
KB Swings...53/35 pounds
For Time
Liz, Ty, Bill, Lauren (Puzz and Leah missing from pic) Team Explode before last WOD
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Auxiliary: 3x100m Sprints
5.9.12
WEDNESDAY
"RE-BOOT"
5 Rounds of:
15 Hanging Squat Cleans...95/55 pounds
10 Burpees
For Time
This past weekend was a blur! Can't tell you how proud I am of Team Explode. Not only did they tie for second but they carried themselves confidently and succeeded beyond what others thought they were capable of. Over the weekend numerous competitors, event staff, and media complimented me on our team's amazing work capacity as well as their show of sportmanship and respect for the other athletes. At the end of the weekend the numbers, placings or awards didn't matter. We came and did what we love to do... Really well.
Oh yea, I made it to the 2012 CrossFit Games. Whether you make the trip or not, Im bringing everyone from Explode with me! Love you guys and gals, thanks so much for your support!
BQ
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Strength: Front Squat 5x5
5.5.12
SATURDAY
"CINDY RAN"
20min AMRAP of:
5 Pull Ups
10 Push Ups
15 Air Squats
(every 5min 200m Run)
For Total Rounds
Coach Emily- competing at CF Games Mid-Atlantic Regional for a top 3 spot to the CrossFit Games
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*You can check up on your fellow Explodians competing at the Mid-Atlantic Regionals at http://games.crossfit.com/
5.4.12
FRIDAY
"THE HUN"
8min AMRAP of:
8 Thrusters...95/55 pounds
8 KB Swings...53/35 pounds
For Total Reps
Leah- competing at CF Games Mid-Atlantic Regional for Team Explode
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*You can check up on your fellow Explodians competing at the Mid-Atlantic Regionals at http://games.crossfit.com/
5.3.12
THURSDAY
"BULL DOZER"
15 Muscle Ups (sub: 3 ring rows, 3 ring dips per)
then:
3 Rounds of:
5 Wall Climbs
15 Toes to Bar
then:
100m Prowler Push...180/90 pounds
For Time
Lizl- competing at CF Games Mid-Atlantic Regional for Team Explode
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Skill: Muscle Ups
5.2.12
WEDNESDAY
"THE BEAVE"
15...10...5 of:
Squat Snatch...115/65 pounds
HSPU's...25/floor
Straight Leg Sit Ups
For Time
Nick-competing at CF Games Mid-Atlantic Regional for Team Explode
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Strength: Squat Snatch 5x1
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
4.28.12
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!
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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
For total weight lifted in 3min
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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