Leominster – Page 199

Sunday 11.13.11

November 12, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, EXP, Leominster, workout0

… … WORKOUT Of the DAY: EXP Skill/Strength: 1RM Clean & Jerk 1.1.1.1.1 Power Clean or Squat Clean EXP Workout: WOD: “Grace” 30 Power Clean & Jerks for time (135/95lbs) 10 min CAP WOD 2: “Drexler” Box Jumps (24/20″) KB Swings (70/53lbs) AbMat Sit-ups 21-15-9 10 min CAP Post scores and times to comments below....

Saturday 11.12.11

November 11, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, EXP, Leominster, workout0

Good luck to all our EXP athletes at this weekend’s Garage Games competition! … … WORKOUT Of the DAY: EXP Skill/Strength: 3 x 400m Run Run 1st 400m at 60-70% effort, 2nd at 70-80% effort then go for broke and make your last 400m an all out effort at 100%. Rest 2-3 minutes between each...

Friday 11.11.11

November 10, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, EXP, Leominster, workout0

… … WORKOUT Of the DAY: EXP Skill/Strength: Power Snatch Build-up 5.4.3.2.1 EXP Workout: WOD: “Eleven” 11 Power Snatches (75/55lbs) 11 Wall Balls (20/14lbs) 11 Rounds for time 20min CAP Post scores and times to comments below. …

Thursday 11.10.11

November 9, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, EXP, Leominster, workout0

… … WORKOUT Of the DAY: EXP Skill/Strength: Box Squat 7 x 3 Light to moderate weight, focusing on explosive speed from the bottom. Rotate quickly with your group aiming for 1 set every 60-90 seconds for a total of 7 sets of 3. EXP Workout: WOD: “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats...

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. …

Saturday 11.5.11

November 4, 2011SiteplicityCrossFit WodCFEXP, CrossFit EXP, CrossFit Games, Leominster, workout0

Last winter we came up with an “athlete profile” that many members used to get a big picture of their strengths and weaknesses and to determine areas of fitness they need to improve upon over the coming months. The way we use this sheet is to print it out and start to fill in the...

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...

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