CrossFit 978 – Page 2

Friday 12.14.2018

December 13, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit 978, CrossFit Wachusett, Leominster, Lunenburg, Nutrition, Weight-loss, workout0

Reminder that tonight is our “Clean Eating Cookie Swap” from 6:30-8:30pm. –> There will be NO 6:30PM class tonight<– WORKOUT OF THE DAY STRENGTH: Push Jerks 5.5.5.5.5 building WOD: (Shin breaker) 7 HPSUs 9 DLs 9 Box Jumps 12min AMRAP L1-225/155, 24/20 L2-185/135, Strict Press DB Press (35/25), 20/14 L3-135/95, Strict DB Press (25/15), 14/ plate

Thursday 12.13.2018

December 12, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, Nutrition, Sterling0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Chocolate & Peanut Butter) Partner Wod- 75/60 Cals on a bike (or rower) 100 TTB 150 Burpees 200 Wall Balls L1- 20/14 L2- knee raise, 14/10lb L3- 50 cals, leg lifts, squat thrusts, 10/6lb WB 30min Cap

Wednesday 12.12.2018

December 11, 2018SiteplicityCrossFit WodBoot camp, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, EXP Kids, Leominster, Lunenburg, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Bench Press 5.5.5.5.5 building WOD: (Busted) 1min Max Cal Row (or bike) 1min Max Hollow Rocks 1min Wall Walks 1min rest x 4 rds L1- Wall Walks L2- Wall Holds L3- Planks on hands 17mins

Tuesday 12.11.2018

December 10, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit Games, CrossFit Leominster, Lunenburg, Running, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Hang Power Clean 5.5.5.5.5 building WOD: (And then FIREBALL happened!) 25- 20-15-10-5 KB Swing -50 D-unders after each Round L1- 82/70 L2- 62/44 L3- 35/18 12min Cap

Monday 12.10.2018

December 9, 2018SiteplicityCrossFit WodBoot camp, CFEXP, CrossFit 978, CrossFit EXP, CrossFit Games, Leominster, Lunenburg, Weight-loss, workout0

WORKOUT OF THE DAY STRENGTH: Back Squat 5.5.5.5.5 building WOD: (Short Barbara) 3/5ths of Barbara, no break 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats x 3 Rounds L1- Rx L2- Jumping, incline push-up L3- V-rows, knee Push-ups, 1/2 the reps 20min Cap

Sunday 12.09.2018

December 8, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Wachusett, Fitchburg, Gym, Lunenburg, 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 8am-10am.

Friday 12.07.2018

December 6, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit, CrossFit 978, CrossFit Games, CrossFit Kids, Fitchburg, Gym, Health Club, Leominster, Weight-loss, workout0

WORKOUT OF THE DAY STRENGTH: Clean & Jerk Max (Test 5) WOD: (The Running Man) 400m Run 10 P Jerks x 4 Rds L1- 185/125 L2- 300m,135/85 L3- 200m Run, 95/55 14min cap

Tell us a little bit about yourself? I am a wife, proud mother of two awesome adult children and grandmother of 3 amazing grandkids. What did you do before you joined EXP? Well, I have been here awhile in and off since the boot camp days at Doyle field. Patrick has never let me...

Wednesday 12.05.2018

December 4, 2018SiteplicityCrossFit WodBoot camp, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, EXP Kids, Fitchburg, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: DeadLift 5.4.3.2.1.1.1.1 WOD: (Power Buster) 10 DLs 20 Hollow Rocks 30 D-unders 10min AMRAP L1- 275/ 185 L2- 185/125, 1/2 D-unders L3- 95/65, sinlges at the 13min Mark Ultimate Abs :30sec/ exercise x 3 sets – V-ups -Roll-ups -Dbl. crunch -Leg Lifts Rest 1min x 3 Rds 22mins Total

Tuesday 12.03.2018

December 3, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit EXP, FitCamp, Fitchburg, Leominster, Lunenburg, Paleo Nutrition, Throwdown, 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) 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...

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