workout – CrossFit EXP

Monday 05.27.2019 – MURPH

May 26, 2019SiteplicityCrossFit WodCrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Wachusett, Fitchburg, Leominster, Lunenburg, murph, Training, workout0

Due to the Holiday, we will be only open for 2 classes. 8:00am and 9:15am. WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Murph ] – 1 MILE RUN TO START – 100 PULL-UPS – 200 PUSH-UPS – 300 SQUATS – 1 MILE RUN TO FINISH *Option to wear a 20 lb weight vest if you...

Thursday 12.27.2018

December 26, 2018SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, Fitchburg, Fitness, Leominster, Lunenburg, Nutrition, Paleo Nutrition, Running, workout0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (You go, I go!) 15/10 Cals A Bike (adjust so takes under 45sec) 10 Sand Bag Squat Cleans 20 Sit-ups (use bag as foot anchor if wanted) x 10 Rds as a team (5/ person) L1- 60/40 l2- 40/20 l3- 20/ bw

Monday 12.24.2018

December 23, 2018SiteplicityCrossFit WodCrossFit, CrossFit EXP, crossfit game, CrossFit Kids, Fitchburg, Leominster, Nutrition, workout0

**Don’t forget our holiday schedule for today. We only have our morning class and our noon class. ALL evening class are cancelled. Enjoy your holiday. WORKOUT OF THE DAY STRENGTH: HSPU Practice 1- OTMEM 3-5 HSPUs 2- Every 2mins ME HPSUs 3- HS Skill of choice practice every 2mins -Kick up -Holds -kneeling on bench Or...

Sunday 12.23.2018

December 22, 2018SiteplicityCrossFit WodCrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, Fitchburg, Leominster, Nutrition, workout0

WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat. Open gym hours are 8am-10am.

Saturday 12.22.2018

December 21, 2018SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Fran, CrossFit Games, CrossFit Kids, Gym, Nutrition, workout0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Pre Christmas sweat-fest) 9/7 Cal row/ Bike 12 DB Alt. Lunges 15 DB Hang Power Cleans 18 Hollow Rocks 21 Air Squats 24 Sit-ups x 5 Rds L1- 45/30 L2- 30/20 L3- 20/12 35min Cap

Friday 12.21.2018

December 20, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, Fitchburg, Leominster, Lunenburg, Nutrition, Weight-loss, workout0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (12 days of Christmas) 1 Snatch (Full) 2 TTB 3 Thrusters 4 Burpees 5 Power Cleans 6 Pull Ups 7 Shoulder to Overhead 8 Lateral Bar Hops (L+R=1) 9 Back Squats 10 Sit Ups 11 DL 12 Front rack lunges (L+R=1) L1-115/80 L2/M-95/65 L3-65/35 40min Cap

Saturday 12.15.2018

December 14, 2018SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, Fitchburg, Leominster, Paleo Diet, REEBOK CrossFit, Ultimate FitCamp, Weight-loss, workout0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (The RUNS!) 800m run 40 burpees 40 Hang Power Cleans 600m run 30 burpees 30 Power Cleans 400m run 20 Burpees 20 Front Squats 300m run 15 Burpees 15 Squat Cleans 200m run 10 burpees 10 Thrusters L1-95/65 L2-75/55 L3-65/35 40min Cap

Friday 12.14.2018

December 13, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit 978, CrossFit Wachusett, Leominster, Lunenburg, Nutrition, Weight-loss, workout0

Reminder that tonight is our “Clean Eating Cookie Swap” from 6:30-8:30pm. –> There will be NO 6:30PM class tonight<– WORKOUT OF THE DAY STRENGTH: Push Jerks 5.5.5.5.5 building WOD: (Shin breaker) 7 HPSUs 9 DLs 9 Box Jumps 12min AMRAP L1-225/155, 24/20 L2-185/135, Strict Press DB Press (35/25), 20/14 L3-135/95, Strict DB Press (25/15), 14/ plate

Monday 12.10.2018

December 9, 2018SiteplicityCrossFit WodBoot camp, CFEXP, CrossFit 978, CrossFit EXP, CrossFit Games, Leominster, Lunenburg, Weight-loss, workout0

WORKOUT OF THE DAY STRENGTH: Back Squat 5.5.5.5.5 building WOD: (Short Barbara) 3/5ths of Barbara, no break 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats x 3 Rounds L1- Rx L2- Jumping, incline push-up L3- V-rows, knee Push-ups, 1/2 the reps 20min Cap

Friday 12.07.2018

December 6, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit, CrossFit 978, CrossFit Games, CrossFit Kids, Fitchburg, Gym, Health Club, Leominster, Weight-loss, workout0

WORKOUT OF THE DAY STRENGTH: Clean & Jerk Max (Test 5) WOD: (The Running Man) 400m Run 10 P Jerks x 4 Rds L1- 185/125 L2- 300m,135/85 L3- 200m Run, 95/55 14min cap

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