CrossFit EXP – Page 6

Sunday 01.13.2019

January 12, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, CrossFit Kids, Fitchburg, Health, Leominster, 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.

Saturday 01.12.2019

January 11, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, CrossFit Kids, Fitchburg, Health, Leominster, Weight-loss0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (We’re not done yet!) 4min AMRAP, 2min rest x 4 Rds 3 Burpees 6 DB Hang Power Cleans 9 Air Squats L1- 50/30 L2- 40/25 L3- 20/12 Then :30sec. Ultimate Ab Intervals -V-ups -Roll-ups – Dbl. Crunch -Leg lifts – Sit-ups

Friday 01.11.2019

January 10, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Kids, CrossFit Wachusett, crossfit696, Fitchburg, Fitness, Health, Leominster, Weightlifting0

WORKOUT OF THE DAY STRENGTH: Min 1- Strict TTB 6-8 repMin 2- 6-10 Dips/ Push-ups x 12mins WOD: (Feel the steel) 15 SDLHPs15 B Squats15 P Jerksx 4 Rds 14min Cap L1- 115/80L2- 75/55L3- 55/35″

Thursday 01.10.2019

January 9, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, Fitchburg, Fitness, Health, Leominster, Nutrition, Weight-loss0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (AMRAP, I thought you said Let’s take a NAP!) Partner Option- 6min AMRAP w/ Partner, 1 min rest between stations Row Leg Tosses Battling Ropes PB Leg Curls Individual Option- 1min on/ Off x 3 sets of – Row for Cals Leg Lifts Battling Ropes PB Leg Curls...

Wednesday 01.09.2019

January 8, 2019SiteplicityCrossFit WodBurpee, CrossFit, CrossFit EXP, Fitchburg, Fitness, Health, Leominster, Paleo, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Front Squat 5.5.5.5. across WOD: (When can we stop) Intervals- 40sec on, 20sec off x 5 Rds 1- Bike Cals 2- KB Swings 3- KB Goblet Squats 4- Rest L1- 70/53 L2- 53/35 L3- 35/18 20mins

Tuesday 01.08.2019

January 7, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, CrossFit Kids, Fitchburg, Fitness, Health, Leominster, Running, Workouts0

WORKOUT OF THE DAY STRENGTH: Push Press 5.5.5.5. across WOD: (Setting the pace) 100 D-unders50 Plyo Lunges25 Push-ups L1- 40 Pistols, 20/15 DipsL2- as rx’dL3- 200 singles, Alt. lunges, incline or knee push-ups 15min AMRAP

Monday 01.07.2019

January 6, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, CrossFit Kids, Fitchburg, Fitness, Health, Leominster, Paleo Nutrition, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: DeadLift 5.5.5.5. Across WOD: (Welcome to the party!) 6 Power Cleans 12 Pull-ups 24 Sit-ups x 4 Rds L1- 225/135, CTB, 15 GHDs L2- 155/95, BW L3- 95/ 65, Jumping neg, 15 Sit-ups 12min Cap

Sunday 01.06.2019

January 5, 2019SiteplicityCrossFit WodBench, CrossFit, CrossFit EXP, Fitness, Paleo, Powerlifting, Running, Sterling, Weightlifting0

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 01.05.2019

January 4, 2019SiteplicityCrossFit WodCross, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, Fitchburg, Fitness, Health, Leominster, Running0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Bacon & Eggs) Partner Wod, only 1 person works at a time- 1min Max TTBs 2min Max Wall Balls 3min Max Cal Row Rest 1min x 4 Rds L1- TTB, 30/20 L2- KTE, 20/14 L3- knee raise, 14/10

Thursday 01.03.2019

January 2, 2019SiteplicityCrossFit WodCrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Wachusett, Fitchburg, Leominster, Nutrition, Paleo Nutrition, Running, Sterling0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Put me down for Cardio) Cardio/ Mobility Day Pick 1- 20min cap A- Run 2 miles B- Row 4000m/3500 C- Bike 5/4 miles Mobility- 15mins 15min SMR/ Foam Roll – Feet -Calves -Quads -IT Band -Glutes -Back/ T-spine -Lats Static stretching- 15mins -Hip Flexor – Pigeon -Frog –...

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