CFEXP – Page 191 – CrossFit EXP

Sunday 11.6.11

November 5, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, EXP, Leominster, workout0

… … WORKOUT Of the DAY: EXP Skill/Strength: 2 x 400m Light/moderate pace on 1st 400m then rest/stretch before doing 2nd 400m all out. EXP Workout: WOD: “Spiderman” 20 Box Jumps (24/20″) 15 Pull-ups 5 Wall Walks 4/5 Rounds for time. 20min CAP Post scores and times to comments below. …

Saturday 11.5.11

November 4, 2011SiteplicityCrossFit WodCFEXP, CrossFit EXP, CrossFit Games, Leominster, workout0

Last winter we came up with an “athlete profile” that many members used to get a big picture of their strengths and weaknesses and to determine areas of fitness they need to improve upon over the coming months. The way we use this sheet is to print it out and start to fill in the...

Friday 11.4.11 – EXP Program Priority Checklist

November 3, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, EXP, Leominster, workout0

Yesterday before class Nick did a quick educational piece on the “EXP program priority checklist”. This checklist should be used as a general guide for getting the correct “dosages” of each major lift/movement we do in class. By doing so it will ensure that your fitness levels, PR’s and overall health continues to improve over...

Thursday 11.3.11

November 2, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, EXP, Leominster, workout0

… … WORKOUT Of the DAY: EXP Skill/Strength: Power Snatch 3 Reps OTMEM x 10min (Focus on speed and technique) EXP Workout: WOD: “Dracula” Power Snatch (115/80lbs) Box Jump (30/24″) Ring Push-up 21-15-9 15min CAP Post scores and comments below. …

Wednesday 11.2.11

November 2, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, EXP, Leominster, workout0

… … WORKOUT Of the DAY: EXP Skill/Strength: Chose either back squat or deadlift 5 x 5RM (depending on what you did during Tuesday’s open gym, see coach for guidance) EXP Workout: WOD: “Main Site Chipper” 70 Burpees 60 AbMat Sit-ups 50 KB Swings (53/35) 40 Pull-ups 30 HSPU’s 30min CAP No partitioning, must complete...

Sunday 10.30.11

October 29, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, EXP, Leominster, workout0

October snow won’t stop us! Class is ON! … … WORKOUT Of the DAY: EXP Skill/Strength: KB Turkish Get-up 5.4.3.2.1 (with kettlebells, not people) EXP Workout: WOD: “The Turk” 10 KB Turkish Get-ups (53/36lbs)(Alternating arms, 5/arm) 20 KB Swings 20min AMRAP Post scores and comments below. …

Saturday 10.29.11

October 28, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, EXP, workout0

… … WORKOUT Of the DAY: EXP Skill/Strength: None EXP Workout: WOD: “PiNoTe JaBu” (pronounced: “Pee-Not-ee Jab-oo”) 5 rounds for time… 400m Run w/45/25lb plate 12 Push-Press (115/80lbs) 24 AbMat Sit-ups 36 Double Unders 48 Air Squats 45min CAP Post scores and comments below. …

Friday 10.28.11

October 27, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, EXP, workout0

Did you know that over 400,000 people die each year due to illness or disease related to poor health habits, lack of activity and poor nutrition. Our countries obesity problem is now affecting 2/3 of adults and America’s lack of activity and way of eating is killing more people every year than guns, drugs and...

Thursday 10.27.11

October 26, 2011SiteplicityCrossFit WodCFEXP, Challenge, CrossFit, CrossFit EXP, CrossFit Games, workout0

… … From the Members: “Crossfit EXP was exactly what I needed after years working out at my college’s gym. Lifting free weights and doing a half hour of cardio, I maintained my strength, but continued to gain weight. The crossfit WODs have developed both my strength and cardiovascular fitness. While I was hesitant to...

Wednesday 10.26.11

October 25, 2011SiteplicityCrossFit WodCFEXP, CrossFit EXP, CrossFit Games, EXP, Leominster, workout0

… … WORKOUT Of the DAY: EXP Skill/Strength: Max Weighted Push/Max Box Jump In 10 min work up to your 1RM weighted push-up and max height box jump EXP Workout: WOD: “J-Diddy” 10 Push-ups (GG standard on plates, w/ab mat) 15 Box Jumps (24/20″) 12 min AMRAP “Buy Out”:12 min of mobility Post scores and...

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