Crossfit Opens – CrossFit EXP

Thursday 03.14.2019

March 13, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, Crossfit Opens, Endurance, Fitchburg, Fitness, Health, Weightlifting0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (690) “Team Wod Run* 4 Laps, Alternating 8 Ropes 40 MB Squat Cleans Run 3 laps 6 Ropes 30 MB Squat Cleans Run 2 Laps 4 Rope Climbs 20 MB Squat Cleans Run 1 Lap 2 Rope Climbs 10 MB Squat Cleans Individual Wod Run 3 laps with...

Wednesday 03.13.2019

March 12, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, Crossfit Opens, Endurance, Fitness, Gym, Mommy and Me, Weight-loss, Weightlifting0

WORKOUT OF THE DAY STRENGTH: Push Press 5.4.3.2.1.1.1. 10-15 Band Pull-aparts between the first 4 sets of push presses WOD: (Down by 3’s) 21-18-15-12-9-6-3 DLsPush-ups L1- 185/125L2- 155/105, InclineL3- 95/65 at the 12min Mark Buyout 3 sets of 15 Lying DB Skull Crushers (men 35-20, women 20-10 DBs 18mins

Wednesday 03.06.2019

March 5, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, Crossfit Opens, Endurance, Fitchburg, Fitness, Health, Leominster, Weight-loss, Weightlifting0

WORKOUT OF THE DAY STRENGTH:Dumbell Bent Over Row 5 sets of 12/ side, on 2mins WOD: (On the mark) 50/40/30 Cals Row, rest remaining time- at the 5min Mark50 Pull-ups (or 15 M-ups), rest remaining time- at the 10min Mark50/40/30 Cals Row, rest remaining time at the 15min Mark50 DB Bicep Curls L1- 50/40 Cals,...

Tuesday 03.04.2019

March 4, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, Crossfit Opens, Endurance, Fitchburg, Fitness, Health, Leominster, Olympic Lifts, Weight-loss, Weightlifting0

WORKOUT OF THE DAY STRENGTH: Box Squat 3.3.3.3 across– 2 way monster walk immediately following each set -Set up the box so that your thighs are exactly parallel to the floor when at the bottom of the squat, no higher or lower. -Feet should be wider than shoulder width apart, shins vertical with knees never...

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...

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

Sunday 02.17.2019

February 16, 2019SiteplicityCrossFit WodCrossFit, Crossfit Opens, Fitchburg, Health, Master, Open Gym, Weight, 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 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

Tag