CrossFit EXP

Come on by for a fun team workout today!  Stay for Jenn's mobility class 10:30-11am, followed by our Masters throwing down at 11am!

​​WORKOUT Of the DAY

STRENGTH: None.

WOD: [ Summer Smackdown's "Tumbler" ]

4 person teams, only 1 athlete works at a time.  5 min AMRAP, 2 min rest to transition:

1) Rope Climb (3 lying to stand pos.= 1 rope climb)
2) Prowler Push (230/140)
3) Stone to Shoulder (115/65, Sandbags, 30# MB)
4) Buddy Carry (or Farmers walk with 45/70lb DB)

Team Training: Strength session 8-9, WOD @ 9:15

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​​WORKOUT Of the DAY

STRENGTH: FS + Jerk (Off Rack) 1.1.1.1.1.

WOD: [ ShockWave ]

21 Thrusters
800m Run
15 Thrusters
400m Run
9 Thrusters
200m Run

L1-115/75
L2-95/65
L3-65/45

Team Training: 135/95

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Check out our new EXP Events board!  Be sure to let us know if there are any local events to add to the list!

​​WORKOUT Of the DAY

STRENGTH: DL 3.3.3.3.3. 12min
P Clean 1.1.1.1.1. 12min

WOD: [ Popped ]

40 KB Swing
40 Hollow Rocks
30 KB Swings
30 V-ups
20 KB Swings
20 TTB
10 KB Swings
10s. L-sit

L1-53/35
L2-44/26
L3-35/18

Team Training: 70/53

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We are very excited to cheer on our Masters athletes during their Games Qualifier this weekend!  Thursday-Monday, these athletes will have to submit videos for 4 workouts to compete for a spot in the top 20 in the world to qualify for a spot to the CrossFit Games!  

Good luck to Kathy, Brenda, Dave H & Tony!

​​WORKOUT Of the DAY

STRENGTH: None

WOD: [ Partnered Reverse Gerry ]

With a partner complete the following:
2k Row (250m intervals)
1 Mile Run
2k Row (250m intervals)
*each team has a sandbag/ MB that must be carried at all times

Team Training: Active recovery day

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Mom Prom was created by Betsy Crapps in Canton, MI in 2006 at St. Thomas a'Becket Catholic Church. It is a ladies night out for charity in which women wear their old prom gowns, bridesmaids dresses, or wedding gowns. It is a real prom with a DJ, karaoke, a tackiest dress contest, and a game to crown the new queen. This is a wonderful, hilarious night in which women can dance the night away, have fun with friends, and help a worthy cause. So look for that old gown in the back of your closet and get ready to dance, dance, dance while helping those in need!

GIRLS NIGHT OUT FOR CHARITY!

April 26th, 2014 from 7pm – 11:30pm

Buy Tickets Now!

Location

Alpine Grove Banquet Facility in Hollis, NH (just outside of Nashua) www.alpinegrove.com 
BIGGER DANCE FLOOR! MORE BARS/SERVERS, LESS TIME IN LINE! BIGGER ROOM!

Our very own Kelsey M is one of the organizers for this event and CrossFit EXP is one of the sponsors this year!

​​WORKOUT Of the DAY

STRENGTH: OTMEM x12 min

Odd: Strict Pull up x 6-8 reps
Even: HSPU x 6-8 reps
 

WOD: [ Hockessin ]

10 Push Press
15 Pull ups
30 Sit-ups
200m Run

15min AMRAP

L1- 115/75
L2- 95/65
L3-65/45

Team Training: 135/95, C2B

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