CFEXP – Page 7 – CrossFit EXP

Friday 10.05.2018

October 4, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit EXP, CrossFit Games, CrossFit Wachusett, Fitchburg, Leominster, Lunenburg, Throwdown, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Bench Press 5.4.3.2.1. Start your 5rm at around 5% less than your testing weight, and then ramp up. WOD: (The final element) 40-30-20-10 Med Ball Squat Clean Push-Up* TTB (1/2 the reps) L1-30/20, 1/2 Dips L2-20/14, KTE L3- Start at 30, 14/10, Knee, 1/2 V-Ups *Women go 30,21,15,8 on push ups...

Q: What brought you in to CrossFit EXP? My wife and I were always trying different forms of exercise to get into shape. We came across an add for an EXP boot camp offer and decided to give it a shot. I instantly fell in love with the workouts and intensity. Q: What was your...

Thursday 09.27.2018

September 26, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit, CrossFit Games, CrossFit Kids, Fitchburg, Health Club, Leominster, Lunenburg, Throwdown, workout0

STRENGTH:NONE WOD (10 minutes of Heaven): Partner Wod 10min ME Burpee Box Jumps rest 3mins 10min ME SB Get-ups rest 3mins 10min ME D-unders L1- 24/20, 60/40, D-unders L2- Burpees, 40/20, D-unders L3- Burpees, 20/bw lunge, singles Super Food September: Fermented Foods The trillions of tiny creatures living in our bodies have been making headlines...

Saturday 09.22.2018

September 21, 2018SiteplicityCrossFit Wod30 day squat challenge, CFEXP, CrossFit Wachusett, FitCamp, Fitchburg, REEBOK CrossFit, Sterling, Ultimate FitCamp, workout0

STRENGTH: NONE WOD (100’s): Partner wod- 100 Box Jumps (24/20) 100 Burpees 100 Cal Row 100 DB Step-up (50/35) 100 Pull-ups (BW or Jump) Must finish 1 exercise before moving onto the next. Super Food September: Coconut Coconut and coconut oil are both high in medium-chain triglycerides, a type of beneficial fatty acid that can help...

Thursday 09.20.2018

September 19, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit Games, CrossFit Kids, Fitchburg, Leominster, Lunenburg, Sterling, Throwdown, workout0

STRENGTH: NONE WOD (Project): Partner Wod- Tire Drag 4 laps (45/35) 4 Rope Climbs SB Run 5 laps (60/40), together, alt laps 5 Rope Climbs Run 4 laps,alt 4 Rope Climbs L1- Ropes L2- Sit to stands (2:1 ratio) L3- V-rows Super Food September: Sweet Potatoes An incredibly satisfying vegetable, a four-ounce sweet potato holds more...

Thursday 09.13.2018

September 12, 2018SiteplicityCrossFit WodBoot camp, CFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Wachusett, EXP, Fitchburg, Leominster, Sterling, workout0

STRENGTH: NONE WOD:(Pace Maker) With a partner, relay style- 1) 10min AMRAP- 10/7 Cal Row 10/7 Push-ups rest 3mins 2) 10min AMRAP- 150ft Tire Drag (54/35) 150ft Farmers Carry (70/53) Rest 3mins 3) 10min AMRAP- 20 D-unders 20 Mt climbers (L+R=2) Superfood September: Garlic Yes, it might leave breath less-than-desirable, but these cloves can...

Wednesday 09.12.2018

September 11, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, Fitchburg, Paleo Nutrition, Running, Weight-loss, workout0

STRENGTH: Dead Lift 5rm (Test 4) WOD:(You want to do what?) 10 Thrusters 10 Power Snatches x 5 Rds L1- 95/65 L2- 75/55 L3- 55/35 Superfood September: Pumpkin Loaded with antioxidants and vitamins, these gourds aren’t just for carving (or making into pie). The star nutrient here is beta-carotene, a provitamin that the body converts...

Tuesday 09.11.2018

September 10, 2018SiteplicityCrossFit WodCFEXP, Challenge, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, FitCamp, Fitchburg, Health Club, Paleo Nutrition, Ultimate FitCamp, Weight-loss0

STRENGTH: Bench Press 5rm (Test 3) WOD:(Runner, Runner) 1 mile Run 30 burpees 800m Run 20 burpees 400m Run 10 Burpees 20mins L1- rx L2- 4 laps, 2 laps, 1 lap L3- 3 laps, 1.5 laps, .5 lap, burpees 20-15-10 Superfood September: Beets This all-star veggie contains tons of vitamins, minerals, and antioxidants that can...

Monday 09.10.2018

September 9, 2018SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Wachusett, EXP, Leominster, Lunenburg0

STRENGTH: Back Squat 5rm (Test 1) WOD:(Grace and her cousin) Grace (Test 2) Rest until the 10min Mark, then start OTMEM Min 1- 15/ 12 pull-ups Min 2- 15/12 cals on BIke x 5 Rds 20mins L1- 135/95, 5/3 M-ups, 20/15 cals L2- 105/65, 15/12 cals L3- 75/45, 10/7 cals Superfood September: Egg A relatively...

Friday 09.07.2018

September 6, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit, CrossFit 978, CrossFit Games, CrossFit Wachusett, Fitchburg, Leominster, Lunenburg, Nutrition, Weight-loss0

STRENGTH: Snatch 1.1.1.1.1 WOD:(Maker) 15min AMRAP 15 Wall Balls 15 Pull-ups 15 KB Swings L1- 30/20, 82/62 L2- 20/14, jumping, 70/44 L3- 14/10, V-row, 35/18 Super Food September: Green Tea This ages-old health secret has been used as a natural remedy for everything from cancer to heart disease ! The secret to this delicious drink? Antioxidants!...

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