CrossFit 978 – Page 15

Monday 06.18.2018

June 17, 2018SiteplicityCrossFit WodCFEXP, CrossFit 978, CrossFit EXP, CrossFit Games, EXP Kids, Leominster, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Back Squat 3.3.3.3. WOD: (Pine) 1- 8min AMRAP 1.2.3.4.5…ascending ladder of- Squat Clean Burpee L1- 135/95 L2/M- 95/65 L3-65/35 Rest 4mins 2- 8min AMRAP (core buyout) 20sec L-sit hold or 40sec. hollow rock m (rings or paralettes) 40sec Superman hold

Saturday 06.16.2018

June 15, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit 978, CrossFit Games, CrossFit Kids, Nutrition, Ultimate FitCamp, Weight-loss0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (MayFly) Run 4 laps 40 Plyo Lunges (L+R=1) 40 Push-ups 40 Hollow Rocks Run 3 laps 30 Plyo Lunges 30 Push-ups 30 Hollow Rocks Run 2 laps 20 Plyo Lunges 20 Push-ups 20 Hollow Rocks Run 1 lap 10 Plyo Lunges 10 Push-ups 10 Hollow Rocks L1- Dips...

Thursday 06.14.2018

June 13, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, Fitchburg, Gym, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (June Bug) 40sec on, 20sec off x 5 Rds Min 1- Cal Bike Min 2- odd object Ground to shoulders (Stone, Saandbag, MB) Min 3- wall walk Min 4- D-unders Min 5- Russian Twists Min 6- Rest

Wednesday 06.13.2018

June 12, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, Fitchburg, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Front Squat 10.10.10. across WOD: (Butterfly) 21-15-9 DB Squat cleans DB Push-up+ renegade row 200m Run after each set L1- 45/30 L2- 30/20 L3- 20/12 12min Cap

Tuesday 06.12.2018

June 11, 2018SiteplicityCrossFit WodBoot camp, BootCamp, Challenge, CrossFit, CrossFit 978, CrossFit EXP, EXP Kids, Fitchburg, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Pull-up OTMEM x 10mins 3-5 Pull-ups OTMEM x 10 sets – V-rows – Aust. Pull-up – Jump Negatives – Strict -Weighted WOD: (Grasshopper) 10/7 Cal Row (or Bike) 10 KBs 10 Burpees Rest exactly 1min x 5 Rds L1- 70/53 L2- 53/35 L3- 35/18, squat thrusts

Monday 06.11.2018

June 10, 2018SiteplicityCrossFit WodBoot camp, CrossFit, CrossFit 978, CrossFit Games, CrossFit Wachusett, Fitchburg, Leominster, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Push Press 5.5.5.5.5 building WOD: (Bumble) 10 Push-Jerks 15 Sit-ups 20 Air Squats L1- HSPUs or 135/95, ghds L2- 95/65 L3- 65/45, crunches 15min AMRAP

Saturday 06.09.2018

June 8, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit, CrossFit 978, CrossFit EXP, Fitchburg, Leominster, Lunenburg, Performance, REEBOK CrossFit, Throwdown, Weight-loss0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Hunteress) Team wod, 35min AMRAP 300m Tire Drag (45/35) 60 KB SDLHPs (70/53) 90 Partner MB toss Sit-ups 120 D-unders (or 2 X singles)

Thursday 06.07.2018

June 6, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit 978, CrossFit EXP, CrossFit Wachusett, Fitchburg, Leominster, Lunenburg, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (The Plaza) Team Wod -1 person working at a time 100 Burpee Box Jumps (24/20) 200m Walking Lunge 100 DB P Press (50/30) 2000m Row 100 Renegade Rows (L+R=2) 40min Cap

Wednesday 06.06.2018

June 5, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit, CrossFit 978, CrossFit Games, CrossFit Wachusett, Fitchburg, Leominster, Ultimate FitCamp, Weight-loss0

WORKOUT OF THE DAY STRENGTH: DeadLift 5.4.3.2.1.1.1 building WOD: (Through and through) 10 Power Cleans 20 Sit-ups 10min AMRAP L1-155/105, 15 GHDs L2- 115/75 L3- 65/35 10mins

Tuesday 06.05.2018

June 4, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit, CrossFit 978, CrossFit EXP, Fitchburg, Leominster, Lunenburg, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Power Jerk 3.3.3.3.3. building WOD: (Coco) 400m Run 20 Burpees 20 Pull-ups x 3 Rds L1- CTBs L2- 300m, 15 burpees, BW pull-ups L3- 200m, 10 burpees, 10 jump pull-ups, x 3-4 rds 18min CAP

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