Siteplicity – Page 4 – CrossFit EXP

Thursday 05.30.2019

May 29, 2019SiteplicityCrossFit Wod0

WORKOUT OF THE DAY STRENGTH:Pull-up ME x 2 sets on 2mins, then 2-2-2 tempo for x 3-5 reps OTMEM x 6mins WOD: (Dynamic Duo) Partner Wod, only 1 working at a time 600m Tire Drag (45/25)600m OH Plate Carry (45/35)1800m Row (200m intervals) 22min Cap Rx- 45/35 tire, 45/25 plate for OHS1- 35/15, same for...

Wednesday 05.29.2019

May 28, 2019SiteplicityCrossFit Wod0

WORKOUT OF THE DAY STRENGTH: Back Squat, 3-4 warm-up sets then 85% of 1rm 3 sets of 3 reps (3×3) + 1Max effort set WOD:(Lickity Split) 200m Run15 Thrusters on 3minsx 4 rds-record splits Rx- 115/80S1- 95/65S2- 150m Run, 65/35 12min

Tuesday 05.28.2019

May 27, 2019SiteplicityCrossFit Wod0

WORKOUT OF THE DAY STRENGTH: Deadlift, 3-4 warm-up sets then 85% of 1rm 3 sets of 3 reps (3×3) + 1Max effort set WOD: (I could deadlift you.) 13min AMRAP15 Burpees15 DLs60 D-Unders Rx- 225/155S1- 155/105S2- squat thrusts, 95/65, Singles x 2 13min

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...

Sunday 05.26.2019

May 25, 2019SiteplicityCrossFit Wod0

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 05.25.2019

May 24, 2019SiteplicityCrossFit Wod0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Level Up) Team Wod 200 Double unders100 Sumo Deadlift High Pulls100 Leg Tosses100 Cal Bike*100 Leg Tosses100 SDLHPs200 D-unders Rx- 75/55S1- 65/45S2- singles, 44/26lb Kettlebell * male teams= 100 cals, mixed= 90 cals, female= 80 cals

The O 23 Podcast – Episode 1

May 24, 2019SiteplicityPodcastCrossFit EXP, The O 23 Podcast0

The O 23 Podcast brings you tips, tricks, interviews and inspiration for you to live your best life both inside and outside of the gym! Episode 1- April 27, 2019In this episode we get to know coach and CrossFit athlete Peter Mason. He walks us through how he found CrossFit, how coaching became his career...

Member Highlight- Karen Sullivan

May 23, 2019SiteplicityCrossFit Wod0

Q: What brought you in to CrossFit EXP? I wanted to try something that would challenge me and take me out of the mundane gym experience that was doing nothing for me. Q: What was your first impression of CrossFit EXP? I loved everything from the beginning! I loved the coaches, their patience and knowledge...

Thursday 05.22.2019

May 22, 2019SiteplicityCrossFit Wod0

WORKOUT OF THE DAY STRENGTH: DeadLift3-4 warm-up sets, then 3 sets of 5 reps @ 80-85% of 1rm, + 1 set for Max Reps Note Max reps in your comments WOD: (Dragging) “6min AMRAPs, 2min rest AMRAP 11- 10/7 Cals Row15/ 10 HSPUs (15/12 Push-ups) AMRAP 22- 10/7 Cal Bike- 20 Plyo Lunges Rx- 10/7...

Wednesday 05.21.2019

May 21, 2019SiteplicityCrossFit Wod0

WORKOUT OF THE DAY STRENGTH: Strict Pull-ups2 ME sets on 2mins , then 3-5 reps OTMEM x 6mins, 1-1-1 tempo* * Tempo= 1-1-1 means down for 1sec, pause at bottom for 1sec, hold at top for 1 WOD:(Boxing it) 30-20-10 of- Box JumpPull-up2 X Sit-up 14min Cap Rx-30/24, CTB, GHD (same #)S1-24/20, BW, Sit-upS2-20/14 step-up,...

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