CrossFit 978 – Page 122

THURSDAY 3.19.15

March 18, 2015SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett, EXP, EXP Kids, Leominster, Sterling, Ultimate FitCamp0

WORKOUT OF THE DAY: STRENGTH: Handstand Skill Session (15min) Option 1: 15min working on either handstand walking, free standing, shoulder taps, wall taps, wall walks or getting inverted. Option 2: 15min working on strict press, 5 sets of 8-12 reps. WOD: [ No Name ] Partnered 2k Row (200m Increments) 10min CAP Rest 1 Min...

WEDNESDAY 3.18.15

March 17, 2015SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett, Fitchburg, Leominster0

WORKOUT OF THE DAY: STRENGTH: Power Clean (Build Up to a heavy single, then scale to 70% for WOD) WOD: [ Triple Trouble ] Power Clean Burpee Toes-to-Bar 21, 18, 15, 12, 9, 6, 3 24 Min CAP L1: 70% of today’s 1RM, TTB L2: 60% of today’s 1RM, K2E L3: 50% of today’s 1RM,...

TUESDAY 3.17.15

March 16, 2015SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Leominster, CrossFit Wachusett, EXP, EXP Kids, Fitchburg, Leominster0

WORKOUT OF THE DAY: STRENGTH: Power Snatch 3 OTMEM x 10min WOD: [ Twilight ] 10 Pull-ups 20 HR Push-ups 30 KB Swings 40 AbMat Sit-ups 4 Min CAP L1: C2B Pull-ups, 70/53lb KB L2: BW Pull-ups, 70/44lb KB L3: Banded Strict Pull-ups, 53/35lb KB Fine Print: Choose scaling options so you are not hung...

MONDAY 3.16.15

March 15, 2015SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett0

WORKOUT OF THE DAY: STRENGTH: Pausing Front Squat 5 x 3 WOD: [ Gluteus ] 10 Burpee BJ’s 15 Push Press L1: 115/80lbs, 24/20″ L2: 95/65lbs, 24/20″ L3: 65/35lbs, 20/12″ Post scores in comments below.

SUNDAY 3.15.14 – OPENS WOD 15.3

March 15, 2015SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett, EXP0

The gym will open at 8:30am First heat at 9:15am Heats will run every 15 minutes Sign up for your heat when you arrive in the AM Be sure to stick around to cheer everyone on! … WORKOUT OF THE DAY: STRENGTH: None WOD: [ OPENS WOD 15.3 ] Complete as many rounds as possible...

Friday 3.13.15 – OPENS WOD 15.3

March 12, 2015SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett, EXP0

WORKOUT OF THE DAY: STRENGTH: None WOD: [ OPENS WOD 15.3 ] Complete as many rounds as possible of… 7 Muscle-ups 50 Wall Balls 100 Double Unders Go HERE for complete description of exercise standards, scaled options and more. Post scores in comments below.

Thursday 3.12.15

March 11, 2015SiteplicityCrossFit WodCFEXP, Challenge, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett, EXP, Fitchburg0

WORKOUT OF THE DAY: STRENGTH: None WOD: [ Violet ] Row (500, 400, 300, 200, 100) Sprint 1m:1m x 10 Strict Sit-up 25×4 Fine print: With a partner and only one person working at a time. Each athlete completes 500, 400, 300, 200, 100m rows alternating with resting partner at a 1:1 work to rest...

Wednesday 3.11.15

March 11, 2015SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett, EXP, EXP Kids, Fitchburg0

Congrats to Amanda H. for closest guess for OPENS WOD 15.2. Also congrats to Dave P. for funniest guess and Meg O. for most unlikely WOD. lol WORKOUT OF THE DAY: STRENGTH: Power Snatch 5 x 1 RM WOD: [ Smeagol ] 10 P. Snatch 20 Wall Balls 30 Double Unders 12 min AMRAP L1:...

Tuesday 3.9.15

March 9, 2015SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Leominster, CrossFit Wachusett, EXP, EXP Kids, Fitchburg, Leominster0

WORKOUT OF THE DAY: STRENGTH: Back Squat 5 x 1 RM WOD: [ Empire ] Power Clean Pull-up 21-15-9 8min CAP L1: 135/95, BW L2: 115/75, 1 Band L3: 95/65, Jumping Post scores in comments below.

Monday 3.8.15 – Welcome Maximus!

March 8, 2015SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett, EXP, EXP Kids, Leominster0

WORKOUT OF THE DAY: STRENGTH: Push Press 5 x 1 RM WOD: [ Gladiator ] 1 Min Max Thrusters 1 Min Rest 1 Min Max Burpees 1 Min Rest 4 Rounds for Max Combined Reps L1: 95/65 L2: 75/55 L3: 65/35 Post scores in comments below.

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