CrossFit 978 – Page 5

Monday 11.05.2018

November 4, 2018SiteplicityCrossFit WodBootCamp, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, Leominster, Lunenburg, Nutrition, Sterling, Weight-loss, workout0

WORKOUT OF THE DAY STRENGTH: OHS 8.8.8.8.8 across @ 90% of 5rm Or Snatch complex (listed below). Snatch complex- 5 sec snatch grip DL up 5 sec snatch grip DL down (eccentric) 1 Snatch 3 OHSs build over 16 mins WOD: (Stranger) 400m Run (or row) 21 KBs 15 Burpees x 3 Rds 16min Cap L1-...

Sunday 11.04.2018

November 3, 2018SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Wachusett, Health, Health Club, Protein0

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.

Saturday 11.03.2018

November 2, 2018SiteplicityCrossFit WodCFEXP, CrossFit 978, CrossFit EXP, CrossFit Games, EXP Kids, Fitchburg, Leominster, Sterling0

WORKOUT OF THE DAY STRENGTH: None WOD: (Onions and peppers) Team Wod- 100 Box Jumps 150 KB Swings 100 Burpees 150 Goblet Squats (same KB as swings) L1- 30/24, 70/53 L2- 24/20, 53/35 L3- 20/14, 35/18

Friday 11.02.2018

November 1, 2018SiteplicityCrossFit WodBootCamp, CrossFit, CrossFit 978, CrossFit Games, EXP, Fitchburg, Leominster, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Clean & Jerk Max (Test 5) WOD: (Nut Milk) 10 P Jerks 15 TTBs 200m Run 15min AMRAP L1- 155/105 L2- 95/65, KTE, 150m L3- 65/45, knee raise, 15/10cal bike

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...

Monday 10.29.2018

October 28, 2018SiteplicityCrossFit WodBoot camp, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, FitCamp, Fitchburg, Leominster, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: OHS Squat 5rm (Test 1) or Snatch WOD: (Sweet Caroline) 1000m Row (Test 2) rest 4mins 50 Burpees for time

Sunday 10.28.2018

October 27, 2018SiteplicityCrossFit WodBoot camp, Challenge, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, Fitchburg, Leominster, Ultimate FitCamp, workout0

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.

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

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