CrossFit 978 – Page 100

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ 1min Drills ] Row (Cal) KB Swing Plyo Lunge V-row Run 200m -Rest 1min x5 rds L1-53/35, 200m L2/M-44/26, 150m run L3-35/18, run around 400m mark (100m)

Wednesday 10.28.15

October 27, 2015SiteplicityCrossFit WodBoot camp, CFEXP, CrossFit 978, CrossFit Games, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett, EXP, EXP Kids, FitCamp, Fitchburg, Leominster, Lunenburg, Sterling0

Christine R sitting pretty in 2nd place on the podium! WORKOUT OF THE DAY: STRENGTH: Thruster 5rm from the rack (Test) WOD: [ Elizabeth (Test) ] 21-15-9 Squat clean Ring Dip 14min Cap L1-135/95, Ring Dip L2/M-95/65, Close Grip Push-up L3- Close Grip incline Push-up

Congratulations to all our athletes who competed locally this weekend! So great to see our athletes having fun together working out on the weekends! WORKOUT OF THE DAY: STRENGTH:Strict Pull-up (Test), then 3 x ME on 2 mins WOD: [ Plug In ] 100 D-unders 50 Sit-ups 25 Hollow Rocks x 2 rds 12min Cap L1-...

Today is the start of our next 6 week training cycle! Be sure to be in classes this week for testing! WORKOUT OF THE DAY: STRENGTH: Back Squat 5m (Test) WOD: [ Hoggie Peppers ] 400m Run 20 P Snatches 10 Burpees x 3 rds 15min Cap L1-95/65 L2/M-75/55, 300m L3-65/35, 200m

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Open Gym ] Open gym 9:15-10:15am. Buy-Out: Rest Day.

Good luck to our EXP Athletes competing this weekend at 2 local events! CrossFit Iron Spider-Witch City Throwdown Saturday @9am Old Colony CrossFit Wod-O-Ween Sunday @8am We’d love to see lots of EXP supporters in the crowds! If you get a chance, head down to these events! WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Sweat it out ]...

WORKOUT OF THE DAY: STRENGTH: 3rm Jerk (Test#5) WOD: [ Accent ] 400m Run ME Thrusters (95/65) until the 4min mark Rest 1 min 400m Run ME TTB until 4min mark Rest 1min 400m Run ME Plyo Lunge until 4min Mark -runs should be sub 2mins Buy-Out: A) Ultimate Abs Complex x 4 sets= 10 V-ups 10...

Congrats to Dana for being our first female to hit the 200# clean club! WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Partner Wod ] 400m Tire Drag (45/25) 400m Farmers Carry (45/30) 400m Sandbag Run (40/30) 4 Prowler Down & Backs (140/90# on the sled) Row 500m between each task (250m/partner) break up the order...

Congrats to Anthony for racing the OCR World Championships this past weekend! WORKOUT OF THE DAY: STRENGTH:Strict Ring Dip (Test#2) Best out of 3 attempts: -Rings -Rings w/ Red Band -Matadore/ Jerk Boxes -Ring Support Hold -Close Grip (wrists touching ribs) 3rm Bench WOD: [ Run 5k (Test#3) ] Run 15.5 laps for time L1-15...

WORKOUT OF THE DAY: STRENGTH: (Test#1) 3rm Snatch(Full), touch and go or 3rm OHS (if you cannot OHS 135/95, choose the OHS Test) WOD: [ Liquid ] 12 Pull-ups 25 sit ups* 6 Rds (10min Cap) * compare to 6 weeks ago when we did 10 pull-ups/ 20 sit-ups, can you beat your previous time? L1- rx L2-banded...

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Thursday 10.29.15

Wednesday 10.28.15

Tuesday 10.27.15

Monday 10.26.15

Sunday 10.25.15

Saturday 10.24.15

Friday 10.23.15

Thursday 10.22.15

Tuesday 10.20.15

Monday 10.19.15

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