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Category

CrossFit Wod

Saturday 04.27.2019

April 26, 20190
 WORKOUT OF THE DAY STRENGTH: NONE WOD: (Double Trouble) Team of 2-Run 800m (4min Cap) while Partner does 160 Double -unders, then switchThenRun 800m While Partner does 80 Sit-ups , then switchThenRun 800m While Partner does 40 Box Jump’s, then switchThenRun 800m While Partner does 8 Rope Climbs (or 40 V-rows) L1 (Rx)- run 800m,...
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Friday 04.26.2019

April 25, 20190
WORKOUT OF THE DAY STRENGTH:Dips- 2 sets of Max Effort Reps on 2mins, then @min 4, 3-5 Ring Dips at a 3-3-3 Tempo for another 6 sets (10-12mins)3-3-3 Tempo = 3 secs down, 3 secs at bottom, 3 secs at top. Or Bench Press 5.5.5.5.5.5.5 (3 warm-up sets, 4 sets across, goal is old 5rm...
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Thursday 04.25.2019

April 24, 20190
WORKOUT OF THE DAY STRENGTH: Snatch Complex (all squats)-Hi hang Snatch (pockets)Hang Snatch (@ knees)FloorBuild over 7 sets Or Overhead Squat5.5.5.5.5.5.5 (3 warm-up sets, 4 sets across)-Goal is old 5rm score from week 1 testing for 4 working sets WOD: (Mix it up.) 6/3 Bar M-ups12 Power Snatches18 Back Squats 12min AMRAP L1 (Rx)- 95/65L2(Scaled)-12...
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Wednesday 04.24.2019

April 23, 2019, , , , , , , , 0
WORKOUT OF THE DAY STRENGTH: Barbell rear stepping lunge10.10.10.10.10.10. w/ 15 Hollow Rocks between each set WOD:(It’s ON!!) On 4 Minutes x 5 rds15 KBs15 Wall BallsRow 15/12 cals -record splits for each interval, first interval should not take over 2:30, if so cut back reps/ cals. 20mins L1 (Rx)- 80/62, 30/20, 15/12 cals:L2 (Scaled)-...
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Tuesday 04.23.2019

April 22, 2019, , , , , , , , , 0
  WORKOUT OF THE DAY STRENGTH:Jerk Complex-3 Push Press2 Power Jerks1 Split Jerk building over 7 sets Or Strict Press 5.5.5.5.5.5.5 (3 warm-up sets, 4 sets across)-Goal is old 5rm score from week 1 testing for 4 working sets”   WOD: (Push the limits.) 18-15-12-9Push JerkPull-upRun 200m after each round L1 (RX)- 115/80, CTBsL2 (Scaled)-...
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Monday 04.22.2019

April 21, 20190
WORKOUT OF THE DAY STRENGTH: Clean Complex (all squats)-Hi hang Clean (pockets)Hang Clean (@ knees)FloorBuild over 7 sets Or Front Squat 5.5.5.5.5.5.5(3 warm-up sets, 4 sets across)-Goal is old 5rm score for 4 working sets WOD: (Let’s get it!) 5 Hang Power Cleans7 Front Squats9 Burpees 11min AMRAP L1(Rx)- 205/ 145L2 (Scaled)- 155/105L3- 65/45 11mins
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Sunday 04.21.2019

April 20, 20190
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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Saturday 04.20.2019

April 19, 2019, , , , , , , , , 0
 WORKOUT OF THE DAY STRENGTH: NONE WOD: (Hans Solo) 20 Hand Stand Push-ups30 Dumbell Step-ups30 Pull-ups30 Wall Balls40/30 Cal Bike/ Row x 3 Rds L1 (Rx)-HS, 50/35, 30/20L2 (Scaled)- P Press 95/65, 30/20, 20/14L3 (Scaled)- P Press 65/35, 20/10, 10/6 40min Cap
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Friday 04.19.2019

April 18, 2019, , , , , , , , , 0
WORKOUT OF THE DAY STRENGTH: Pausing Split Jerk* 3.3.3.3.3.3.3 building Or Shoulder Press 3.3.3.3.3.3.3 building *pause at bottom of dip portion of jerk, then drive up and split feet as usual, catch bar on shoulders and repeat for a 2nd and third rep. WOD: (Fired up FRIDAY!!!) Run 1 mile (8min cap)100 sit upsRun 800m...
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Member Highlight- Dan Oullette

April 18, 2019, , , , , , , , 0
Q: What brought you in to CrossFit EXP? I had recently moved to Leominster and changed jobs. I was in search for a new box. After extensive research and asking around the CrossFit community I was Pointed in the direction of EXP. Q: What was your first impression of CrossFit EXP? The community was so...
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