CFEXP – Page 17 – CrossFit EXP

Friday 04.27.2018

April 26, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit, CrossFit 978, CrossFit Games, CrossFit Kids, CrossFit Wachusett, Fitchburg, Leominster0

WORKOUT OF THE DAY STRENGTH: Power Snatch 3.3.3.3.3 building WOD: (Flute) 10 Power Snatches 10 Box Jumps 10 TTBs x 10min AMRAP L1- TTB, 30/24, 95/65 L2- Knee raise, 24/20, 75/55 L3- roll-ups, 14/ plate, 55/35

Thursday 04.26.2018

April 25, 2018SiteplicityCrossFit WodBoot camp, BootCamp, CFEXP, Challenge, CrossFit, CrossFit 978, CrossFit Kids, CrossFit Wachusett, Fitchburg, Leominster, REEBOK CrossFit, Ultimate FitCamp0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Plantain) Team of 2- 7 min AMRAPs 3 min break- 1) person 1- Run 300m person 2-ME Push-ups 2) person 1- Run 300m person 2- MB Squat Cleans 3) person 1- run 300m person 2- ME V-ups

Wednesday 04.25.2018

April 24, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit Leominster, CrossFit Wachusett, EXP, Fitchburg, Lunenburg, Ultimate FitCamp, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Deadlift 3.3.3.3. WOD: (Center) 10 DB Power Cleans 20 Cal/15 Cal Bike* 40 D-unders x 4 Rds * if bikes are busy, row instead. L1- 70/50 L2/M- 50/35, 15/12cal Bike, 1/2 D-unds L3- 25/15, 10/7 Cals, 40 singles

Tuesday 04.24.2018

April 23, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit 978, CrossFit Games, Fitchburg, Leominster, Lunenburg, Weight-loss, workout0

WORKOUT OF THE DAY STRENGTH: Bench Press 5.5.5.5.5 building Or -if you can Bench Press more than your Body weight, instead of bench press choose 1 option below- Dip* 5 X ME Sets on 3mins -Matador -Ring Dips M-ups WOD: (Union) 10 P Jerk 10 Back rack Lunge 10 Burpee x 6 Rds L1- 135/95 L2/M-95/65...

Sunday 04.22.2018

April 21, 2018SiteplicityCrossFit WodCFEXP, Challenge, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, Leominster, Lunenburg, Weight-loss0

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.

Friday 04.20.2018

April 19, 2018SiteplicityCrossFit WodCFEXP, Challenge, CrossFit, CrossFit EXP, CrossFit Games, CrossFit Wachusett, Leominster, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Strict Press 10.10.10.10. 10 across WOD: (Butterfly) 20/15 Cal Bike 20 Box Jumps 20 Thrusters x 2 Rds L1- 30/24, 115/80 L2/M- 15/12 cals, 20/14, 95/65 L3- 12/10 cals, 14/ plate, 65/35 12min Cap

Thursday 04.19.2018

April 18, 2018SiteplicityCrossFit WodCFEXP, Challenge, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Wachusett, Leominster, Lunenburg0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Monkey) partner wod- 200m Tire Drag (45/25) 30 Burpees 200m SB (SandBag) Carry (60/40) 30 Cal A Bike X 4 Rds 40min Cap

Wednesday 04.18.2018

April 17, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit EXP, Fitchburg, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Pull-upsOTMEM x 10mins – Hold (5-10sec) -3 negatives -Partner assisted (3-5) -Strict (3-5) -Strict CTB 3-5) WOD: (Bear) 50-40-30-20-10 Wall Balls 1/2 the reps Pull-ups L1- 20/14, CTB L2/M- 14/10, Bw L3- 10/6, Ring Rows 16min Cap

Tuesday 04.17.2018

April 16, 2018SiteplicityCrossFit WodBoot camp, CFEXP, Challenge, CrossFit, CrossFit 978, CrossFit Games, CrossFit Wachusett, Fitchburg, Leominster, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: SLDL’s 6/ side w/ BB x 6 sets building WOD: (Lion) 8min AMRAP 800m Run ME Sit-ups -Rest 3mins 4min AMRAP 400m Run ME Hollow Rock -Rest 2mins 3min AMRAP 300m Run ME V-ups L1-GHDs L2/M-600m/300m, 200m L3- 1,000m/500m, 300m row 20mins

Monday 04.16.2018

April 15, 2018SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Wachusett, Fitchburg, Leominster, Lunenburg, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: OHS 5.5.5.5. across or Snatch 3.3.3.3 building WOD: (Tiger) 15/10 Push-up 15 Power Snatch x 5 Rds L1- ring dip/ Push-up, 75/55 L2/M- toe, 65/45 L3- knee, KB Swing 35/18 12min Cap

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