BootCamp – Page 8 – CrossFit EXP

Wednesday 08.29.2018

August 28, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit, CrossFit Games, CrossFit Kids, Leominster, Lunenburg, Nutrition, Paleo Nutrition, Sterling, Weight-loss, workout0

WORKOUT OF THE DAY STRENGTH: Hang Power Clean 5.4.3.2.1 WOD:(Amaryllis) 10 DL 10 Box Jumps 20 Sit-ups x 5 Rds L1- 245/165, 24/20, GHDs L2- 155/105, 20/14 L3- 115/75, 14/ plate, 15 sit ups

Sunday 08.26.2018

August 25, 2018SiteplicityCrossFit WodBootCamp, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Wachusett, FitCamp, Fitchburg, Leominster, Lunenburg, Performance, workout0

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 7am -8:45 am.

Saturday 08.25.2018

August 24, 2018SiteplicityCrossFit WodBootCamp, CrossFit, CrossFit EXP, CrossFit Games, Health Club, Lunenburg, Training, Vacation workouts, Weight-loss, workout0

WORKOUT OF THE DAY STRENGTH: NONE WOD:(Remission) 800m SB Run 40 Burpees 40 Sit-ups w/ SB on chest, feet anchored to DBs 600m Run (No SB) 30 Burpees 30 SB Sit-ups 400m SB Run 20 Burpees 20 SB Sit-ups 200m Run (No SB) 10 Burpees 10 SB Sit-ups L1- 60/40 L2-40/20 L3- 20/ BW, cut...

Friday 08.24.2018

August 23, 2018SiteplicityCrossFit WodBootCamp, CrossFit, CrossFit 978, CrossFit Games, CrossFit Kids, CrossFit Wachusett, Health Club, Nutrition, Paleo Nutrition, Performance, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Thruster 5.5.5.5.5 SS/ Strict pull-ups 3-5 reps -L-sit -strict -Jump Negative -Hang 15-20 sec WOD:(Absolution) 10 Box Jumps 15 WBs 10 TTBs X 15min AMRAP L1- 30/24, 20/20 L2- 24/20, 20/14, knee raise L3- 14/ plate step-up, 14/10, V-ups

Wednesday 08.22.2018

August 21, 2018SiteplicityCrossFit WodBootCamp, CrossFit, CrossFit 978, CrossFit Leominster, EXP, Health Club, Sterling, Weight-loss, workout0

WORKOUT OF THE DAY STRENGTH: Dead Lift 5.5.5.5.5 WOD:(Pardon) 10-9-8-7-6-5 Front Squat (from ground) Row or Bike cals L1- 185/135 L2- 135/95 L3- 75/ 45 * female Calorie #s- 8,7,6,5,4,3

Monday 08.20.2018

August 19, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit, CrossFit 978, CrossFit Wachusett, Leominster, Lunenburg, Nutrition, Sterling, workout0

WORKOUT OF THE DAY STRENGTH: OHS 5.4.3.2.1 WOD:(Blackfeather) 12 DB F Rack Lunges 18 DB Alt. Snatches 24 D-unders x 5 Rds L1- 45/30 L2-35/20, 1/2 doubles L3- BW Lunges, 20/12, singles x 2

Saturday 08.18.2018

August 17, 2018SiteplicityCrossFit WodBootCamp, CrossFit Games, EXP Kids, FitCamp, Lunenburg, Sterling0

WORKOUT OF THE DAY STRENGTH: NONE WOD:(NUTTS) Alex’s last hero wod with us.. 10 HSPUs 15 DLs (250/175) 25 Box Jumps (30/24)) 50 Pull-ups 100 Wall Balls (20/14 to 10ft) 200 D-unders 400m Run with 45lb plate

Wednesday 08.15.2018

August 14, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit Games, Fitchburg, Leominster, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Power Clean 5.4.3.2.1 Superset with 5 sets of 15 Resistance band Tricep pressdowns WOD (Fire) 21,18,15,12,9,6,3 Box Jump KB Push-up L1- 24/20, 70/53, Dip L2- 20/14, 53/35, Toe P-up L3- 14/ plate, 35/18, Knee 15min cap

Tuesday 08.14.2018

August 13, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, Leominster, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Back Squat 10.8.6.4.2.1 WOD (Demolition) 5min AMRAP 10/7 Cal Bike 10 Wall Balls Rest 3min 5min AMRAP 10/7 Cal Row 20 Plyo Lunges Rest 3mins 5min AMRAP Sit-ups 21mins L1- 30/20, GHD L2- 20/14, Strict Sit-up L3- 14/10 to 9ft, 1min on/ off on Sit-ups x 3 sets

Saturday 08.11.2018

August 10, 2018SiteplicityCrossFit Wod30 day squat challenge, BootCamp, CFEXP, CrossFit, CrossFit EXP, CrossFit EXP Summer Smackdown, CrossFit Games, Paleo Nutrition, workout0

WORKOUT OF THE DAY STRENGTH: NONE WOD (Strength) 30 Wall Balls (20/14 lb) 30 Hang Snatches (95/65 lb) 30 Pull-Ups 30 Deadlifts (95/65 lb) 30 Push-Ups 30 Box Jumps (24/20 in) 30 Kettlebell Swings (70/53 pood) 30 Toes-to-Bar 30 Air Squats 30 Hang Cleans (95/65 lb) 30 Double-Unders 30 Sit-Ups 30 Burpees *200 meter...

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