CrossFit – Page 182 – CrossFit EXP

Wednesday 11.9.11

November 8, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, EXP, Leominster, workout0

From the Members: Hi Dawn, Things are going great! Hmmmmm..so many things since joining. Love the people, it is not clicky(sp), Clothes fitting better, feel stronger, doing things I never thought I could. Everyone in the class keeps me motivated. I wish I hadn’t waited so long to join. I was so intimidated by the...

Tuesday 11.8.11

November 7, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, EXP, Leominster, workout0

… … WORKOUT Of the DAY: EXP Skill/Strength: Deadlift 5 x 5 EXP Workout: WOD: “Detrick” 800m Run 30 Deadlifts (155/115lbs) 10 Pull-ups 600m Run 20 Deadlifts 20 Pull-ups 400m Run 10 Deadlifts 30 Pull-ups 20min CAP Post scores and times to comments below. …

Monday 11.7.11

November 6, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, EXP, Leominster, workout0

Congratulations Heather for kickin’ butt at this weekend’s “Mama Said Knock You Out” CrossFit Mom’s competition. Heather took 4th place overall and had enough left in the tank to place 1st in the final WOD of the day. Another congratulations goes out to Lorie Landry (also a mom) who ran the NYC Marathon this weekend...

Sunday 11.6.11

November 5, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, EXP, Leominster, workout0

… … WORKOUT Of the DAY: EXP Skill/Strength: 2 x 400m Light/moderate pace on 1st 400m then rest/stretch before doing 2nd 400m all out. EXP Workout: WOD: “Spiderman” 20 Box Jumps (24/20″) 15 Pull-ups 5 Wall Walks 4/5 Rounds for time. 20min CAP Post scores and times to comments below. …

Friday 11.4.11 – EXP Program Priority Checklist

November 3, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, EXP, Leominster, workout0

Yesterday before class Nick did a quick educational piece on the “EXP program priority checklist”. This checklist should be used as a general guide for getting the correct “dosages” of each major lift/movement we do in class. By doing so it will ensure that your fitness levels, PR’s and overall health continues to improve over...

Thursday 11.3.11

November 2, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, EXP, Leominster, workout0

… … WORKOUT Of the DAY: EXP Skill/Strength: Power Snatch 3 Reps OTMEM x 10min (Focus on speed and technique) EXP Workout: WOD: “Dracula” Power Snatch (115/80lbs) Box Jump (30/24″) Ring Push-up 21-15-9 15min CAP Post scores and comments below. …

Wednesday 11.2.11

November 2, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, EXP, Leominster, workout0

… … WORKOUT Of the DAY: EXP Skill/Strength: Chose either back squat or deadlift 5 x 5RM (depending on what you did during Tuesday’s open gym, see coach for guidance) EXP Workout: WOD: “Main Site Chipper” 70 Burpees 60 AbMat Sit-ups 50 KB Swings (53/35) 40 Pull-ups 30 HSPU’s 30min CAP No partitioning, must complete...

Sunday 10.30.11

October 29, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, EXP, Leominster, workout0

October snow won’t stop us! Class is ON! … … WORKOUT Of the DAY: EXP Skill/Strength: KB Turkish Get-up 5.4.3.2.1 (with kettlebells, not people) EXP Workout: WOD: “The Turk” 10 KB Turkish Get-ups (53/36lbs)(Alternating arms, 5/arm) 20 KB Swings 20min AMRAP Post scores and comments below. …

Saturday 10.29.11

October 28, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, EXP, workout0

… … WORKOUT Of the DAY: EXP Skill/Strength: None EXP Workout: WOD: “PiNoTe JaBu” (pronounced: “Pee-Not-ee Jab-oo”) 5 rounds for time… 400m Run w/45/25lb plate 12 Push-Press (115/80lbs) 24 AbMat Sit-ups 36 Double Unders 48 Air Squats 45min CAP Post scores and comments below. …

Friday 10.28.11

October 27, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, EXP, workout0

Did you know that over 400,000 people die each year due to illness or disease related to poor health habits, lack of activity and poor nutrition. Our countries obesity problem is now affecting 2/3 of adults and America’s lack of activity and way of eating is killing more people every year than guns, drugs and...

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