CrossFit EXP – Page 4

Thursday 02.28.2019

February 27, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Kids, Fitchburg, Fitness, Health, Leominster, Mommy, Weight-loss0

WORKOUT OF THE DAY STRENGTH: DeadLifts 5.5.5.5.5 building WOD: (To Partner or Not to Partner? That is the question.) Partner Wod 20min AMRAP 20 Pull-ups 30 DB Thrusters 40 Partner MB Sit-ups Individual wod- 10 pull-ups 15 DB Thrusters 20 Sit-ups with a MB 20min AMRAP L1- CTBs, 50/35 DBs, 30/20 L2- BW, 35/20, 20/14 L3- Jumping,...

Wednesday 02.27.2019

February 26, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, CrossFit Kids, Crossfit Opens, Fitness, Nutrition, Weight-loss0

WORKOUT OF THE DAY STRENGTH: 10-15 Ring Push-ups/ 10-15 Ring Dips, or 3-5 Ring M-ups x 5 sets on 2minswith 10-12 band pull-aparts between each set WOD: (Swing Burpee, Burpee!) 5 Burpee Box Jumps10 KB Swingsx 8 Rds L1- 24/20, 70/53L2/M- 20/14, 53/35L3- burpee no box, 35/18 14min CAP

Tuesday 02.26.2019

February 25, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, Crossfit Opens, Fitchburg, Fitness, Health, Leominster, mommyandme, Weight-loss0

WORKOUT OF THE DAY STRENGTH: BB Rear Stepping Lunge 10.10.10.10.10.10. building WOD: (Couplet of Fire) 3 Squat Cleans9/7 Cal Row (or Bike)9min AMRAP L1- 225/155L2- 155/95L3- 6 reps of squat cleans @95/55, 7/5 cal row at the 13min Mark3 sets of 12-15 Laying leg curls on the seat of the rower, on 2mins, stretch hips...

Monday 02.25.2019

February 24, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, Fitness, Mommy and Me, Weight-loss, Weightlifting0

WORKOUT OF THE DAY STRENGTH: Strict Press 5.5.5.5.5.5 building – w/ 15 Hollow Rocks following each set” WOD (Down Under) 15 HSPUs 30 D-under 15 TTB 30 D-unders x 4 Rds L1- HSPUs L2- (95/65) P Press or elevated on a box HSPU, knee to elbow L3- 65/35 P Press, knee raise, 2 x single unders...

Saturday 02.23.2019

February 22, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, Fitchburg, Leominster, Mommy and Me, Weight-loss, Weightlifting0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (19.1) Complete as many rounds as possible in 15 minutes of:19 wall-ball shots19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target

Friday 02.22.2019

February 21, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, CrossFit Kids, Crossfit Opens, Fitchburg, Leominster, Mommy and Me, Weight-loss0

WORKOUT OF THE DAY Strength: Power Snatch 5.4.3.2.1Or 5.5.5.5.5 WOD: (Up and away) 7 CTBs11 Box Jumps15 V-ups x 6 Rds L1- 3/2 M-ups (rings), 30/20L2- CTB, 24/20L3- Jump CTB, 20/14 15min Cap

Tuesday 02.19.2019

February 18, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Kids, Fitchburg, Fitness, Health, Leominster, Mommy and Me, Weight-loss, Weightlifting0

WORKOUT OF THE DAY STRENGTH: Barbell Underhand Grip (Supinated) Bent Over Row 12reps, on 2mins x 6 sets WOD: (Hammer Time) 10 DLs20 Pull-up30 Sit-ups x 4 Rds L1- 275/185L2- 205/ 145, BandedL3- 135/95, Jumping 16min CAP Buy Out at the 20min mark 12 DB Hammer Curls then 10 Barbell Ab wheels on 2mins x...

Saturday 02.16.2019

February 15, 2019SiteplicityCrossFit Wod6 week challenge, CrossFit, CrossFit EXP, CrossFit Kids, Fitchburg, Leominster, Mommy and Me, Paleo Nutrition, Running, Weight, Weightlifting0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Picking it up and putting it down.) Partner Wod- Male teams- X,000 lbs of weight per exercise Female Teams- X,000lbs of weight per exercise- B SquatFloor Bench PressDLTeam chooses mutual weight for each movement, you can change weight after you complete 1 movement L1- M-20,000, F-15,000L2/M- M-15,000, F-12,000L3-M-10,000,...

Friday 02.15.2019

February 14, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, Crossfit Opens, Endurance, Fitchburg, Gym, Leominster, Nutrition, Weight-loss, Weightlifting0

WORKOUT OF THE DAY STRENGTH: Power Clean 3.3.3.3.3 building WOD: (Opens WOD 13.4) 7min AMRAP 3 Clean and Jerks3 Toes To Bars6 CJs6 TTBs9 CJs9 TTBs Continue with 12,15,18 Reps …..until the 7min mark at the 10min Mark15 BB Bicep Curls on 2mins with Mobility between x 3 sets 16mins

Thursday 02.07.2019

February 6, 2019SiteplicityCrossFit WodAir Squats, burpees, CrossFit, CrossFit EXP, Fitchburg, Health, Leominster, Weight-loss, Weightlifting0

WORKOUT OF THE DAY STRENGTH: Hang Squat Clean 5.4.3.2.1. or Front Squats 5.5.5.5.5 WOD: (Hanging with the A Team) Team Wod 1000m Row 100 Box Jumps 100 MB Squat Cleans 500m Row 50 Box Jumps 50 MB Squat Cleans 24min Cap Individual option- 1000m Row 50 Box Jumps 50 MB Squat Cleans 500m Row 25 BOx...

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