CrossFit Wod – Page 5

Wednesday 05.08.2019

May 7, 2019SiteplicityCrossFit Wod0

WORKOUT OF THE DAY STRENGTH:3rm Clean (Full), touch and go (Re-Test#4) or 5rm F Squat WOD:(Overload) 6 Power Cleans8 Burpees10min AMRAP Rx- 245/160S1- 165/105S2- 95/55

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Tuesday 05.07.2019

May 6, 2019SiteplicityCrossFit Wod0

WORKOUT OF THE DAY STRENGTH: Strict Ring Dip (Re-Test#2) Best out of 3 attempts on 2mins, (then 2 more sets) :-Rings-Rings w/ Red Band-Matadore/ Jerk Boxes-Ring Support Hold ME or – Find your 5rm Bench Press WOD: (All over again) 1 mile Run (10min Cap) at the 12min Mark 800m Run (5min Cap) at...

Monday 05.06.2019

May 5, 2019SiteplicityCrossFit Wod0

WORKOUT OF THE STRENGTH:3rm Snatch(Full), touch and go (Re-Test#1)-Record your 3rm or 5rm OHS (if you cannot OHS 135/95, choose the OHS Test)-Record your 5rm WOD: (Crunch) 10 Squat Snatch20 Pull-ups40 Sit-ups x 3 Rds Rx- 135/85, CTBsS1- 95/65, BW S2- OHS 65/35, Jumping 15mins

Friday 05.03.2019

May 2, 2019SiteplicityCrossFit Wod0

WORKOUT OF THE DAY STRENGTH:Split Jerk 5.4.3.2.1.1.1 Or Shoulder Press 5.4.3.2.1.1.1 WOD: (Head to toes) 10/7 Cal A Bike 12 Toes To Bars14 Box Jumps 16min AMRAP Rx- 30/24S1- 24/20, knee raiseS2- 20/14 Step-up, V-ups

Thursday 05.02.2019

May 1, 2019SiteplicityCrossFit Wod0

WORKOUT OF THE DAY STRENGTH: A) 10 DB renegade rows/ Side B) 4 way Monster walks Super Set until 4 sets of renegade rows with 3 sets of Monster Walks” WOD: (Dorie) AMRAP (with a Partner) in 20 minutes Buy In:150 meter Partner Carry (each, or a Sandbag Carry) Then, in time remaining:Partner A...

Wednesday 05.01.2019

April 30, 2019SiteplicityCrossFit Wod0

WORKOUT OF THE DAY STRENGTH:Clean (Squat) 5.4.3.2.1.1.1. Or F Squat 5.4.3.2.1.1.1 WOD:(The Horizon) 3 Squat Cleans4 Lateral Bar burpeesx 10 rds 12min Cap Rx-185/135S1-115/80S2-65/45, no bound over bar

Tuesday 04.30.2019

April 29, 2019SiteplicityCrossFit Wod0

WORKOUT OF THE DAY STRENGTH:Dip 2 ME Sets, then find your 1rm weighted matadore dip over the next 6-8mins** If ME Ring Dip number is under 10 reps, contintue with ME Dips on 2mins x 5 rds, do not add weight. Or Bench Press 5.4.3.2.1.1.1 WOD: (On the run) 300m Run10/7 Muscle-ups15 Deadliftsx...

Monday 04.29.2019

April 28, 2019SiteplicityCrossFit WodBootCamp, CrossFit, CrossFit EXP, Fitchburg, Fitness, Leominster, Running, Weight-loss0

WORKOUT OF THE DAY STRENGTH:Snatch 5.4.3.2.1.1.1 Or OHS 5.4.3.2.1.1.1 WOD: (Settle In) 20 Kettlebell Snatches (anyway, 10 reps per arm)25 Goblet Squats30 Sit-ups x 12min AMRAP Rx- 70/53, GHDsScaled 1/ Masters -53/35Scaled 2- 35/18 or DB Alt. Snatches (25/15), Ait Squats, 20 sit-ups

Sunday 04.28.2019

April 27, 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.

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