CFEXP – Page 5 – CrossFit EXP

Wednesday 10.31.2018

October 30, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, FitCamp, Fitchburg, Leominster, Sterling, Weight-loss0

Don’t forget to wear your Halloween costume tomorrow for our workout!!! WORKOUT OF THE DAY STRENGTH: Single Leg DLs w/ BBs 6/ side, 5-6 sets WOD: (Don’t drop the pumpkin) 400m Pumpkin Run 30 Pumpkin Squat Cleans 20 Pumpkin Sit-ups x 4 Rds L1- 30/20# pumpkin L2- 300m ,20/14# pumpkin L3- 3 rounds, 200m,14/0# pumpkin, 25min...

Tuesday 10.30.2018

October 29, 2018SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, Fitchburg, Leominster, Lunenburg, Sterling, Weight-loss, workout0

WORKOUT OF THE DAY STRENGTH: 4 sets of ME Hang Strict L-sit, on 3mins (Test 3) -Hang in chair -L-sit with knees straight -L-sit with feel above hip height WOD: (Fran) (Test 4) 21-15-9 Thruster Pull-up 10min Cap L1- 95/65 L2- 75/55, jumping L3- 65/35, V-rows -should be able to get the first set of thrusters...

Saturday 10.27.2018

October 26, 2018SiteplicityCrossFit WodCFEXP, Challenge, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Wachusett, Fitchburg, Leominster, Lunenburg, Paleo Nutrition, workout0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Bread & Butter) Partner Wod- 40 DB Burpee DLs 2 Rope climbs 60 WBs 2 Rope 80 SDLHPs 2 Rope 100 partner leg tosses 2 Ropes 30min AMRAP L1- 50/35, 20/14, 53/35 L2- 30/20, 4 20″ box sit-to stands, 14/10, 44/26 L3- 20/15, 4 sit-to stands, 10/6, 35/18,

Friday 10.26.2018

October 25, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit 978, CrossFit EXP, CrossFit Wachusett, Fitchburg, Health, Leominster, Sterling, workout0

WORKOUT OF THE DAY STRENGTH: BB Back Stepping Lunge 10.10.10.10. 10 building WOD: (Loggerhead) 3.6.9.12.15.12.9.6.3 of- Thruster TTB KB Swing L1- 75/55, 1/3rd the Bar M-ups, 53/35 L2- 65/45, TTB, 44/26 L3- 45/25, knee raise, 35/18 18min Cap

WORKOUT OF THE DAY STRENGTH: NONE WOD: (For James Blackwell) About 20min Cardio- 5min Bike 1min rest 5min Row 1min Rest 5min Run or JR “Pre-hab day” 2 giant rounds of- 1) 4 way monster walks 50ft forward backward L side R side 2) plank crankers 1min plank 30sec side plank 30sec other side 1min...

Wednesday 10.24.2018

October 23, 2018SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, Fitchburg, Nutrition, Ultimate FitCamp, workout0

WORKOUT OF THE DAY STRENGTH: HSPU Practice – Sh. Press – HS Holds – HSPUs OTMEM WOD: Memory Game Run 1 mile 100 Air Squats 100 Sit-ups 20min Cap L1- 5 laps, 50 alt. pistols, 75 GHDs L2- 4 laps, 100/100 L3- 3 laps, 5-7 rds of 10 squats/ 10 sit-ups.

Tuesday 10.23.2018

October 22, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit, CrossFit 978, CrossFit Games, CrossFit Kids, CrossFit Wachusett, Fitchburg, Leominster, Sterling, Weight-loss, workout0

Congrats to our very own Doreen Manning who competed in the Dynamic Duo Comp this past weekend. The Scream Team crushed it!! WORKOUT OF THE DAY STRENGTH: Hang Power Clean 5.4.3.2.1 WOD: (Daredee) 21-15-9 Burpees Over Bar DLs L1- 275/185 L2- 185/135 L3- 135/85, squat thrusts 10min Cap

Monday 10.22.2018

October 21, 2018SiteplicityCrossFit WodCFEXP, Challenge, CrossFit 978, CrossFit Games, CrossFit Kids, CrossFit Leominster, Paleo Nutrition, Sterling, Weight-loss0

Congrats to our EXP’R Jake Ryan and one of our past coaches Ryan Cornier on an awesome butt kicking comp this past Saturday. “Team No Calves” walked away with a 3rd place podium finish! Awesome job fellas! WORKOUT OF THE DAY STRENGTH: OHS 5.5.5.5.5 or Snatch 5.4.3.2.1 WOD: (The Ups) 10 B Squats 15/12 Push-ups 10...

Friday 10.19.2018

October 18, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit Games, CrossFit Wachusett, Fitchburg, Health Club, Leominster, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Pull-up (Re-Test 5) -Hang -Chin over bar – Strict -Strict CTB 5 sets On 2mins, score is best set (usually 1st or second set) WOD: (Toes to what??) 5 P Jerks 7 Squat Clean 9 TTB 11min AMRAP L1- 155/105 L2- 95/55, knee raise L3- 65/35, V-ups

Thursday 10.18.2018

October 17, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit Games, CrossFit Kids, CrossFit Wachusett, Fitchburg, Leominster, Lunenburg, Performance, Throwdown, Weight-loss0

Congratulations to our very own Coach Pete, who competed in 2018 Witch City Throwdown this past weekend!!! WORKOUT OF THE DAY STRENGTH: NONE WOD: (Peanut butter & Jelly) Partner Wod- 100/75 Cal Bike 100 Box jumps (24/20) 150/ 120 Hand release Push-ups 150 KB SDLHPs (53/35) 200 D-unders 35min Cap

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