CrossFit Wachusett – Page 111

MONDAY 3.23.15

March 22, 2015SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett, Daily Dose, EXP, Leominster, Lunenburg0

WORKOUT OF THE DAY: STRENGTH: Pausing Front Squat 5 x 3 (3 sec pause at rock bottom) WOD: [ Shark Bite ] 20 KBS 20 Goblet Squats 4 Rounds 14 Min CAP L1: 70/53lbs L2: 53/35lbs L3: 35/18lbs Post scores in comments below.

SUNDAY 3.22.15

March 21, 2015SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett, EXP Kids, Leominster, Lunenburg0

Come cheer on your fellow EXP’rs as they take on OPENS WOD 15.4! … The gym will open at 8:30am First heat at 9:00am Heats will run every 15 minutes Sign up for your heat when you arrive in the AM Be sure to stick around to cheer everyone on! … WORKOUT OF THE DAY:...

SATURDAY 3.21.15

March 20, 2015SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett, FitCamp, Fitchburg, Fitness, Leominster, Lunenburg, Ultimate FitCamp0

WORKOUT OF THE DAY: STRENGTH: None WOD: [ Secret WOD ] Come join Coach Dave for a secret WOD. Post scores in comments below.

FRIDAY 3.20.15 – OPENS WOD 15.4

March 19, 2015SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett, EXP Kids, Leominster0

WORKOUT OF THE DAY: STRENGTH: None WOD: [ OPENS WOD 15.4 ] Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups...

THURSDAY 3.19.15

March 18, 2015SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett, EXP, EXP Kids, Leominster, Sterling, Ultimate FitCamp0

WORKOUT OF THE DAY: STRENGTH: Handstand Skill Session (15min) Option 1: 15min working on either handstand walking, free standing, shoulder taps, wall taps, wall walks or getting inverted. Option 2: 15min working on strict press, 5 sets of 8-12 reps. WOD: [ No Name ] Partnered 2k Row (200m Increments) 10min CAP Rest 1 Min...

WEDNESDAY 3.18.15

March 17, 2015SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett, Fitchburg, Leominster0

WORKOUT OF THE DAY: STRENGTH: Power Clean (Build Up to a heavy single, then scale to 70% for WOD) WOD: [ Triple Trouble ] Power Clean Burpee Toes-to-Bar 21, 18, 15, 12, 9, 6, 3 24 Min CAP L1: 70% of today’s 1RM, TTB L2: 60% of today’s 1RM, K2E L3: 50% of today’s 1RM,...

TUESDAY 3.17.15

March 16, 2015SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Leominster, CrossFit Wachusett, EXP, EXP Kids, Fitchburg, Leominster0

WORKOUT OF THE DAY: STRENGTH: Power Snatch 3 OTMEM x 10min WOD: [ Twilight ] 10 Pull-ups 20 HR Push-ups 30 KB Swings 40 AbMat Sit-ups 4 Min CAP L1: C2B Pull-ups, 70/53lb KB L2: BW Pull-ups, 70/44lb KB L3: Banded Strict Pull-ups, 53/35lb KB Fine Print: Choose scaling options so you are not hung...

MONDAY 3.16.15

March 15, 2015SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett0

WORKOUT OF THE DAY: STRENGTH: Pausing Front Squat 5 x 3 WOD: [ Gluteus ] 10 Burpee BJ’s 15 Push Press L1: 115/80lbs, 24/20″ L2: 95/65lbs, 24/20″ L3: 65/35lbs, 20/12″ Post scores in comments below.

SUNDAY 3.15.14 – OPENS WOD 15.3

March 15, 2015SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett, EXP0

The gym will open at 8:30am First heat at 9:15am Heats will run every 15 minutes Sign up for your heat when you arrive in the AM Be sure to stick around to cheer everyone on! … WORKOUT OF THE DAY: STRENGTH: None WOD: [ OPENS WOD 15.3 ] Complete as many rounds as possible...

Friday 3.13.15 – OPENS WOD 15.3

March 12, 2015SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Leominster, CrossFit Wachusett, EXP0

WORKOUT OF THE DAY: STRENGTH: None WOD: [ OPENS WOD 15.3 ] Complete as many rounds as possible of… 7 Muscle-ups 50 Wall Balls 100 Double Unders Go HERE for complete description of exercise standards, scaled options and more. Post scores in comments below.

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