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Category

CrossFit Wod

Friday 9.23.11

September 22, 2011, , , , 0
The studio will be closed Saturday and Sunday this weekend for the Garage Games. I am proud to say we have over 20 EXP athletes heading down to CFNE to compete. If you can make it we would love to have a HUGE EXP cheering squad there for the event. Many thanks to all our...
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Thursday 9.22.11

September 21, 2011, , , , , 0
. WORKOUT Of the DAY: EXP Strength: Back Squat 5 x 5RM EXP Workout: WOD: “Heather” 800m Run 5 Rounds of 12 C2B Pull-ups 9 Squat Snatches (95/65lbs) 6 HSPU’s 800m Run 20 burpees 30 min CAP Comp Team: 1. 60min Mobility Post scores and comments below. …
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Wednesday 9.21.11

September 20, 2011, , , , , 0
. WORKOUT Of the DAY: EXP Strength: Max Box Jump EXP Workout: WOD1: 20 Hand Release Push-ups 300′ BB Carry (135/95lbs) 40 Double Unders 3 Rounds for time 10 min CAP WOD2: 150′ Modified Prowler Push (135/90lbs) 150′ Sprint 5 Box Jumps (Max Height possible for 5 reps) 3 Rounds for time 10 min CAP...
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Tuesday 9.20.11

September 19, 2011, , , , , 0
. WORKOUT Of the DAY: EXP Strength: Pull-up/Muscle-up: (5 minutes of skill work followed by 3min test for max reps) EXP Workout: WOD: “The Lark” 16 Power Cleans (155/105lbs) 600m Run 3 Rounds for time Comp team: 1. 3 min Max muscle-up test (sub = pull-ups) 2. “The Lark” 3. 20 min mobility … Post...
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Monday 9.19.11

September 18, 2011, , , , , 0
Garage Games are this weekend, Sept. 24-25th. We will be heading down to CFNE in Natick on Saturday morning to compete for 2 days (5 workouts) against the best of the best in the Northeast. The studio will be closed both Saturday and Sunday so mark your calenders, bring your pom-poms, wear your favorite EXP...
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Sunday 9.18.11

September 17, 2011, , , , , 0
. WORKOUT Of the DAY: EXP Skill: L-sit 4 x 20s (Choose either rings or parallettes and perform 4 sets of 20 second holds on the minute. On rings: Rx L-sit, chair sit or ring support. On parallettes: Rx L-sit or chair sit). EXP Workout: WOD 1: “Matterhorn” 21-15-9 Deadlift (185/135lbs) Pull-up 10 min CAP...
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Saturday 9.17.11

September 16, 2011, , , , , 0
. WORKOUT Of the DAY: EXP Skill: 1 min Max Double Unders x 3 (Complete as many reps as possible in 60 seconds then rest 60 seconds, repeat x 3 trying to set a new high for each repeat). EXP Workout: WOD: “Fight Gone Bad” Wall Ball (14lb ball women/20lb men) Sumo Deadlift High Pull...
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Friday 9.16.11 – 2010 CrossFit Games

September 15, 2011, , , , , 0
In case you missed CrossFit history last night on ESPN2 (channel 50 for all you Comcast viewers) you can still check out the 2010 CrossFit Games over the next few weeks. Here are the upcoming show times on ESPN2. September 21st, 8-10pm EST September 28th, 8-10pm EST If you are new to CrossFit or an...
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Thursday 9.15.11

September 14, 2011, , , , , 0
Want to learn how to become a faster runner and make running more enjoyable?? Saturday, Sept 17th, 10:30-1:30pm – POSE Running Clinic Are you that person who looks at the daily WOD and cringes when the word running shows up? Do you hate running SO much that you actually skip workouts because of it? Do...
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Wednesday 9.14.11

September 13, 2011, , , , 0
… WORKOUT Of the DAY: EXP Strength: HSPU 3 Reps OTMEM x 10min. (Pick a version that is challenging for you to get 3 reps for all 10 sets) EXP Workout: WOD: “Striker” 400m Run 20 Wall balls 15 C2B Pull-ups 10 Box Jumps (30/24″ – Comp Standard) 3 Rounds for time 20min CAP …...
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