CFEXP – Page 24 – CrossFit EXP

Thursday 02.01.2018

January 31, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Wachusett, Leominster, Lunenburg, Paleo, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: None WOD(Tabata Me This) 20s Work, 10s rest x 8 intervals 1- D unders 2–A Bike 3-Mt Climbers 4- Row 5- Bicycle Crunch -Rest 2 min between intervals 29mins

Cara brings a smile to everyone’s face she encounters at the gym. Always the “best dressed” in class, she is positive, funny & encouraging to be around. Cara turns 70 years old next month and is in amazing shape! Her strength and mobility continue to improve and she is proof that you can start your...

Tuesday 01.30.2018

January 29, 2018SiteplicityCrossFit WodCFEXP, Challenge, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, Fitchburg, Leominster, Lunenburg, Paleo Nutrition, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: DL 3.3.3.3.3 building WOD(Move it, or Lose it) 20,18,16,14,12,10,8,6,4,2 KB Swing KB Goblet Lunge (L+R=2) -5 Buprees AFTER each set of swings and lunges L1-62/44 L2/M-44/35, 3 burpees L3-35/18, 2 burpees 15min Cap -at the 20min mark- Invervals- 30sec/30sec shuttle sprints x 10 sets/ person (partner up)

Monday 01.29.2018

January 28, 2018SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, CrossFit Kids, EXP Kids, Fitchburg, Health Club, Leominster, Lunenburg, Nutrition, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: OHS 5.5.5.5 (building) WOD(Opens 12.3) ( adjusted to 12min vs usual 18min) 12min AMRAP 15 Box jumps 12 Push press 9 TTB L1- 24/20, 115/75, TTB L2/M- 20/20, 95/55 (55+) L3-14/ plate, 65/35, KTE 12mins

Sunday 01.28.2018

January 27, 2018SiteplicityCrossFit WodBoot camp, CFEXP, Challenge, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, EXP, Leominster, Lunenburg, Sterling, Throwdown, Weight-loss0

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.

Friday 01.26.2018

January 25, 2018SiteplicityCrossFit WodCFEXP, Challenge, CrossFit, CrossFit 978, Fitchburg, Leominster, Lunenburg, Nutrition, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Build to a 3rm Thruster WOD(Bergeron Beep Test) 7 Thrusters 7 Pull-ups 7 Burpees L1-75/55 L2/M- 5 reps of all, 65/55, jumping P-up L3- 4 reps of all 45/25, V-row 14 Min AMRAP

Thursday 01.25.2018

January 24, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit Kids, CrossFit Wachusett, Leominster, Lunenburg, Nutrition, Performance, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: NONE WOD(Poker) (teams of 3-4) -Hollow Rocks – Push-ups on DBs – Lateral Bound Over the pair of DBs (L+R=1) – DB Bent over row (40/25) Joker- everyone picks 1 – row 500m, AD 1/2 mile, runs 800m, burpees 40 reps, and they complete before meeting back up 30min...

Wednesday 01.24.2018

January 23, 2018SiteplicityCrossFit WodBoot camp, CFEXP, Challenge, CrossFit, CrossFit EXP, CrossFit Games, Fitchburg, Leominster, Lunenburg, Paleo Diet, Performance, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Build to heaviest – 3 power cleans + 3 Push Jerks -getting all 3 power cleans than doing all 3 push Jerks WOD(Sunshine Slaw) 20/15 cal Bike 10 Squat cleans x 3 Rds L1- 185/125 L2- 15/12 cals, 135/ 85 L3- 12/10 cals, 65/ 35 15mins

Tuesday 01.23.2018

January 22, 2018SiteplicityCrossFit WodCFEXP, Challenge, CrossFit, CrossFit 978, CrossFit Games, Fitchburg, Leominster, Running, Weight-loss0

WORKOUT OF THE DAY STRENGTH: A) Strict TTB/ Knee raise superset with B) 4 way monster walks x 4 sets WOD(Houdini) 5 Wall Walks 30 Sit-ups 40 Plyo Lunges (L+R=2) 50 D-unders x 4 Rds L1- 20 ghds each rd L2/M- alt lunge, 1/2 attempt D-unders L3- 10 P Press (95/65), 20 sit-ups, 40...

Sunday 01.21.2018

January 20, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit Games, CrossFit Kids, CrossFit Wachusett, Fitchburg, Leominster, Lunenburg, Paleo Nutrition, Running, Sterling, Weight-loss0

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.

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