Siteplicity – Page 41

Melissa has been a life long member of ours, 10 years to be exact! Over that time she has increased her health and quality of life and we are so proud of her constant progress! Meet Melissa! Q: What brought you in to CrossFit EXP? First of all, I feel so honored that I have...

Friday 06.01.2018

May 31, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit EXP, Fitchburg, Leominster, Lunenburg, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: F Squat 3.3.3.3.3 building WOD: (DOMS) 5 F Squats 7 burpees 9 pull-ups 11min AMRAP L1- 135/95, CTB L2/M- 95/65 L3-65/45, Banded or jumping

Thursday 05.31.2018

May 30, 2018SiteplicityCrossFit WodBootCamp, CrossFit 978, CrossFit EXP, CrossFit Games, EXP Kids, Leominster, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (STATIONS) “Stations” 1) Row 2) 75′ Shuttle Run outside 3) A Bike 4) Plank 1st Rd- 3min on, 1 min off at each station 2nd Rd- 2min on, 1min off at each station 3rd Rd- 1min on, 1min off at each station 36mins

Wednesday 05.30.2018

May 29, 2018SiteplicityCrossFit WodBoot camp, CFEXP, CrossFit EXP, CrossFit Games, Health Club, Leominster, Lunenburg, Paleo Diet, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Pistol progressions – Step-downs – to target -BW 5 reps/ side x 5 sets WOD: (Tangerine) 40 D-unders 20 Back Rack Lunges (10/side) 20 Bent over rows 20 P Presses x 4 Rds L1-95/65 L2/M-65/45 L3-singles x2, 45/35 16min Cap

Tuesday 05.29.2018

May 28, 2018SiteplicityCrossFit WodBoot camp, CFEXP, Challenge, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, Fitchburg, Lunenburg0

WORKOUT OF THE DAY STRENGTH: Power Snatch 1.1.1.1. building WOD: (Be all) On 2mins, complete the task and rest the remaining time/ transition before time runs out- Row- 500/350m Sit-ups- 40 KB- 30 Hollow Rocks- 30 x 3 Rds 24mins L1- GHD x 30, 70/53 L2/M- 53/35 L3- 300/200, 30 sit-ups, 35/18

Monday 05.28.2018

May 27, 2018SiteplicityCrossFit WodBoot camp, BootCamp, CrossFit 978, CrossFit Games, CrossFit Wachusett, Lunenburg0

**Due to it being Memorial Day we will ONLY be open for 8am and 9:15 am. BOTH classes will be doing Murph only. 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...

Sunday 05.27.2018

May 26, 2018SiteplicityCrossFit WodBoot camp, Challenge, CrossFit 978, CrossFit EXP, CrossFit Games, EXP Kids, Lunenburg0

WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or do 18.3 Open gym hours are 7am -8:45 am.

Saturday 05.26.2018

May 25, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Wachusett, Fitchburg, Leominster, Lunenburg, Sterling0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (All the fun things) Team Wod, only 1 works at a time, both run at the same time Row 1,000m 50 Burpees 100 Sit-ups Bike 100 Cals 50 Burpees 100 Sit-ups Run 800m (together) 50 Burpees 100 Sit-ups

Friday 05.25.2018

May 24, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit 978, CrossFit Games, CrossFit Kids, Leominster, Lunenburg, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: DL 3.3.3.3.3 building WOD: (Pick up the ball) 30 WB 15 DLs 20 WBs 10 DLs 10 WBs 5 Dls L1-30/20 to 10/9′, 315/ 225 L2/M- 20/14 to 10/9′, 225/155 L3- 14/10 to 9′, 155/105 15min Cap

Thursday 05.24.2018

May 23, 2018SiteplicityCrossFit WodBootCamp, Challenge, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Wachusett, FitCamp, Fitchburg, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Mcnally) Partner Wod, only 1 working at a time 100 KB F rack step-ups (20/14″, 53/35) 300m Farmers carry (53/35) 600m Tire Drag (45/25) 180 Hollow Rocks 30 min Cap

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