Boot camp – Page 5 – CrossFit EXP

Saturday 06.23.2018

June 22, 2018SiteplicityCrossFit WodBoot camp, CrossFit 978, CrossFit EXP, CrossFit Games, EXP Kids, Fitchburg, Leominster, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Maple) Team of 2 Wod 10min AMRAP, 2 min rest x 3 stations 1A- AMRAP DB Squat Cleans (40/30) 1B- 5 cone Suicide Run 2A- AMRAP Renegade Rows 2B- 150′ walking lunge 3A- 3A- AMRAP Hollow Rocks 3B- DB OH Carry

Wednesday 06.20.2018

June 19, 2018SiteplicityCrossFit WodBoot camp, CrossFit EXP, CrossFit Games, CrossFit Wachusett, EXP Kids, Health Club, Leominster, Lunenburg, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Bench Press 5.4.3.2.1 WOD: (Redwood) 15 Push-ups 20 Wall Balls 30 Sit-ups x 5 Rds L1- ring dips, 20 GHDs L2/M- incline, 14/10, 25 sit-ups L3- knee, 10/6, 20 sit-ups 20min Cap

Tuesday 06.12.2018

June 11, 2018SiteplicityCrossFit WodBoot camp, BootCamp, Challenge, CrossFit, CrossFit 978, CrossFit EXP, EXP Kids, Fitchburg, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Pull-up OTMEM x 10mins 3-5 Pull-ups OTMEM x 10 sets – V-rows – Aust. Pull-up – Jump Negatives – Strict -Weighted WOD: (Grasshopper) 10/7 Cal Row (or Bike) 10 KBs 10 Burpees Rest exactly 1min x 5 Rds L1- 70/53 L2- 53/35 L3- 35/18, squat thrusts

Monday 06.11.2018

June 10, 2018SiteplicityCrossFit WodBoot camp, CrossFit, CrossFit 978, CrossFit Games, CrossFit Wachusett, Fitchburg, Leominster, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Push Press 5.5.5.5.5 building WOD: (Bumble) 10 Push-Jerks 15 Sit-ups 20 Air Squats L1- HSPUs or 135/95, ghds L2- 95/65 L3- 65/45, crunches 15min AMRAP

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...

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.

Monday 05.21.2018

May 20, 2018SiteplicityCrossFit WodBoot camp, CFEXP, Challenge, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, Leominster, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH:Bench Press 5.5.5.5.5 WOD: (Runner, Runner) Run 400m 80 Sit-ups 40 KB swings Run 300m 40 Sit-ups 20 KBs Run 200m 20 Sit-ups 10 KBs

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