CrossFit Wod – Page 249

Tuesday 5.10.11

May 9, 2011SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, Tough Mudder, Ultimate FitCamp, workout0

TODAY’S WORKOUT Strength: Max Back Squat 6 sets, building each set to establish your 1 rep max weight. 1.1.1.1.1.1. Workout: “Nicole” 400m Run Max Pull-ups 20 min AMRAP Score is total number of pull-ups completed. Goal: This is a medium duration, sustained intensity workout with a 20 min CAP. Your goal today is to sustain...

Monday 5.9.11

May 8, 2011SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, FitCamp, Leominster, Ultimate FitCamp, workout0

TODAY’S WORKOUT Strength: 3 Position Clean 6 Sets Workout: 4 rounds for time 6 Power Snatch 9 Push-Jerks 12 Box Jumps Rx for men is 95lbs and a 24″ box, women 65lbs and a 20″ box. Goal: This is a short, HIGH intensity workout with an 8 min CAP. Scale weight and box height as...

Friday 5.6.11

May 5, 2011SiteplicityCrossFit WodCrossFit, CrossFit EXP, Leominster, Tough Mudder, Ultimate FitCamp, workout0

TODAY’S WORKOUT Strength: Barbell Lunge 5 x 5rm / leg Workout: “DT” 12 Deadlifts 9 Hang Power Cleans 6 Push Presses Rx for men is 155lbs, women 105lbs. Goal: To finish all 5 rounds within 20 min time CAP. For this workout you will want to scale weight accordingly so it is challenging but also...

Thursday 5.5.11 – New Photo Wall

May 4, 2011SiteplicityCrossFit Wod"Tabata", CrossFit, CrossFit EXP, FitCamp, Leominster, Tough Mudder, workout0

Over the past few months you may have seen Cheryl Riddle working her way around the studio taking pics (when you least expect it, right!). She has also come to a number of our CrossFit EXP Comp team workouts on Saturday mornings at 7am and taken literally thousands of photos. Now all those candid shots...

Wednesday 5.4.11

May 3, 2011SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, Ultimate FitCamp0

TODAY’S WORKOUT Workout: (scale as needed) WOD 1: “Again Faster #13” / Thruster (95/65lb) KBS (70/53lb) 15 min Ladder . Complete 1 thruster then 1 Kettlebell Swing (KBS), 2 thrusters, 2 KBS, 3, 3, … climbing as high up the ladder as possible in 15 minutes. . WOD 2: “Plank Crankers” … …

Tuesday 5.3.11

May 2, 2011SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, Leominster, Ultimate FitCamp, workout0

TODAY’S WORKOUT Strength: HSPU 3 reps on the minute for 10min Workout: (scale as needed) 1 Lap 5 Clean & Jerks (155/105) 10 Toes 2 Bar 20 min AMRAP …

Monday 5.2.11

May 1, 2011SiteplicityCrossFit Wod0

Strength: Box Squats 5 x 5rm Workout: 20 Burpees 20 Back Squats 3 rounds for time.

Friday 4.29.11

April 28, 2011SiteplicityCrossFit Wod0

Home internet is down so today’s workout is coming from my handy-dandy smartphone. Strength: “Shoulders of Steel” Workout: 20 min AMRAP 400m run 20 box jumps 10 pull ups Enjoy! …

Thursday 4.28.11

April 27, 2011SiteplicityCrossFit WodCrossFit, CrossFit Games, Leominster, Ultimate FitCamp0

TODAY’S WORKOUT Strength: Deadlift 4 Sets TF [3-10 reps] Workout: (scale as needed) 25 KBS (70/53 lbs) 25 Burpees 3 rounds for time … STUDIO NEWS! DON’T FORGET! – The FitCamp Spring Party is this Saturday, April 30th. Please RSVP by signing up at the studio by the end of next week or e-mail Dawn...

Wednesday 4.27.11

April 26, 2011SiteplicityCrossFit WodCrossFit, CrossFit Games, Leominster, Ultimate FitCamp0

TODAY’S WORKOUT Strength: Thrusters 4 Sets TF [3-10 reps] Workout: (scale as needed) “Games WOD 6 x 15” 3 Thrusters (100/65lbs) 3 C2B Pull-ups Complete as many reps as possible in 15 minutes adding 3 reps to each exercise after each round. (i.e. 3, 6, 9, 12, 15, 18, 21…) … STUDIO NEWS! DON’T FORGET!...

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