Siteplicity – Page 159

FRIDAY 4.17.15

April 16, 2015SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett, EXP, EXP Kids, FitCamp, Fitchburg, Leominster, Lunenburg0

WORKOUT OF THE DAY: STRENGTH: Back Squat 5 x 3 RM WOD: [ Don Quixote ] 6 Deadlifts 8 Dips 10 Toes-to-Bar 10min AMRAP L1: 225/155, Dips, TTB L2: 185/125, Toes Push-up, K2E L3: 135/95, Knee Push-up, Knee Raises MQ: Back Squat 5 x 3RM, Muscle Up Practice/Reps between sets, WOD: 3 Bar MU, 6...

THURSDAY 4.16.15

April 15, 2015SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett, EXP Kids, FitCamp, Fitchburg, Leominster, Lunenburg0

WORKOUT OF THE DAY: STRENGTH: Handstand Skill Session (12min) WOD: [ RUN FORREST RUN ] 1 Mile Run for time (5 laps, 8 Min CAP) At 12min mark… Run 800m for time (2.5 laps, 4 Min CAP) At 18min mark… Run 400m for time (1.25 laps, 2 Min CAP) Post scores in comments below.

WEDNESDAY 4.15.15

April 14, 2015SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett, EXP, Fitchburg, Leominster, Lunenburg0

WORKOUT OF THE DAY: STRENGTH: BB Alt Lunge 5 x 8 RM WOD: [ JD ] F. Squat P. Jerk Lateral Bar Hops (L+R = 1) 21-15-9 10min CAP L1: 135/95lbs L2: 95/65lbs L3: 65/35lbs (MQ: F. Squat 5 x 1, WOD = F. Squat, P. Jerk 21-15-9) Post scores in comments below.

TUESDAY 4.14.15

April 13, 2015SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett, EXP, EXP Kids, FitCamp, Fitchburg, Leominster, Lunenburg0

WORKOUT OF THE DAY: STRENGTH: Power Clean 5 x 3 RM WOD: [ Mr. Feisty Pants ] 10 Power Cleans 10 Pull-ups 20 Sit-ups 5 Rounds 15min CAP L1: 115/75lbs, CTB Pull-ups, Strict Sit-ups L2: 95/65lbs, Pull-ups, Anchored Sit-ups L3: 75/45lbs, Banded Pull-up, Anchored w/ Arm Throw (MQ: 5×1 C&J (any way), WOD = 10...

MONDAY 4.13.15

April 12, 2015SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett, EXP, FitCamp, Fitchburg, Leominster, Lunenburg0

WORKOUT OF THE DAY: STRENGTH: OHS 5 x 3 RM WOD: [ Spring ] 400m Run 30 DB Thrusters 30 Burpees 30 DB Thrusters 400m Run 12min CAP L1: 40om, 35/25lbs L2: 300m, 30/20lbs L3: 200m, 25/15lbs (MQ: OHS 1RM, WOD = 400m Run, 50 DB Thrusters, 30 Burpees, 800m Run, 30 Burpees, 50 DB...

WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come join Coach Matt for OPEN GYM 9:15-10:15am! Post scores in comments below.

SATURDAY 4.11.15

April 11, 2015SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett, EXP, Fitchburg, Leominster, Lunenburg0

WORKOUT OF THE DAY: STRENGTH: Unknown WOD: [ SATURDAY MORNING SWEATFEST ] Come join Coach Dave for his 9:15am Saturday Morning Sweatfest! … Post scores in comments below.

FRIDAY 4.10.15

April 9, 2015SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett, EXP, Fitchburg, Leominster, Lunenburg0

WORKOUT OF THE DAY: STRENGTH: Back Squat 5 x 5 RM WOD: [ Double Century ] 100 Pull-ups 100 Wall Balls 15min CAP L1: Chipper Format, 20/14lb to a 10′ Target L2: 3 x 25reps, 14/10lbs to a 10′ Target L3: 6 x 10reps, V-row, 10/6lb to a 9′ Target Post scores in comments below....

THURSDAY 4.9.15

April 8, 2015SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett, EXP, EXP Kids, FitCamp, Fitchburg, Leominster0

WORKOUT OF THE DAY: STRENGTH: 12 min Muscle Up Skill Work or 3-5 Strict Dips OTMEM x 12min WOD: [ PARTNERED WOD ] 4min Max Effort per station, 1 athlete working at a time, 1 minute rest between each exercise… Box Jump Calorie Row Double Unders Burpees Hover 24mins Post scores in comments below.

WEDNESDAY 4.8.15

April 7, 2015SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett, EXP, EXP Kids, Lunenburg0

WORKOUT OF THE DAY: STRENGTH: BB Alt Lunge 5 x 10RM WOD: [ Grellin ] 50 KBS 50 KB Goblet Squats 50 KB Alt C&J 50 KB Alt Lunges 12min CAP L1: 53/35lbs L2: 44/26lbs L3: 35/18lbs Post scores in comments below.

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