CrossFit Wachusett – Page 7

Monday 08.27.2018

August 26, 2018SiteplicityCrossFit WodCrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Wachusett, Fitchburg, Paleo Nutrition, Sterling, Weight-loss, workout0

WORKOUT OF THE DAY STRENGTH: Box Squat 3.3.3.3 across WOD:(Anemone) 30-20-10 Back Squat Push-ups (females use 20-15-10) L1- 135/95, Dip L2- 95/65, Toes L3- 65/45, knees 10mins

Sunday 08.26.2018

August 25, 2018SiteplicityCrossFit WodBootCamp, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Wachusett, FitCamp, Fitchburg, Leominster, Lunenburg, Performance, 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 7am -8:45 am.

Friday 08.24.2018

August 23, 2018SiteplicityCrossFit WodBootCamp, CrossFit, CrossFit 978, CrossFit Games, CrossFit Kids, CrossFit Wachusett, Health Club, Nutrition, Paleo Nutrition, Performance, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Thruster 5.5.5.5.5 SS/ Strict pull-ups 3-5 reps -L-sit -strict -Jump Negative -Hang 15-20 sec WOD:(Absolution) 10 Box Jumps 15 WBs 10 TTBs X 15min AMRAP L1- 30/24, 20/20 L2- 24/20, 20/14, knee raise L3- 14/ plate step-up, 14/10, V-ups

Thursday 08.23.2018

August 22, 2018SiteplicityCrossFit WodCrossFit EXP, CrossFit Games, CrossFit Wachusett, EXP, EXP Kids, Fitchburg, Leominster, Lunenburg, Nutrition, workout0

WORKOUT OF THE DAY STRENGTH: NONE WOD:(Mercy) 100 P Jerks 300m Tire Drag 150 Hang Power Cleans 300m Tire Drag 200 Partner Leg Tosses 300m Tire Drag L1- 95/65, 45/35 on tire L2- 75/45, 35/25 on tire L3- 65/35, 25/15 on tire

Tuesday 08.21.2018

August 20, 2018SiteplicityCrossFit WodBoot camp, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Wachusett, Leominster, Lunenburg, Sterling, workout0

WORKOUT OF THE DAY STRENGTH: Dips 5 x ME sets (goal is 8-15 reps) -Rings -Matadore -Bench SS/ 15 Hollow Rocks between each set WOD:(Munroe) OTMEM x 15mins Min 1- 200m Run Min 2- 15 Burpees Min 3- 20/15 Pull-ups Min 4- Rest L1- RX L2- 150m Run, 12 burpees, jumping Pull-ups L3- 100m run or...

Monday 08.20.2018

August 19, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit, CrossFit 978, CrossFit Wachusett, Leominster, Lunenburg, Nutrition, Sterling, workout0

WORKOUT OF THE DAY STRENGTH: OHS 5.4.3.2.1 WOD:(Blackfeather) 12 DB F Rack Lunges 18 DB Alt. Snatches 24 D-unders x 5 Rds L1- 45/30 L2-35/20, 1/2 doubles L3- BW Lunges, 20/12, singles x 2

Monday 08.13.2018

August 12, 2018SiteplicityCrossFit WodBoot camp, Challenge, CrossFit 978, CrossFit Games, CrossFit Kids, CrossFit Wachusett, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: P Press 3.3.3.3.3. w/ a 3sec. negative for each rep Superset with- 10 plate or DB reverse flys x 5 sets WOD (Mayhem) 5 P Jerks 10 Pull-ups 200m Run x 5 Rds L1- 185/125, CTB L2- 115/75, BW L3- 75/45, Jumping, 150m Run Time Cap 15mins

Thursday 08.09.2018

August 8, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit Wachusett, Fitchburg, Gym, Nutrition, Performance, workout0

WORKOUT OF THE DAY STRENGTH: NONE WOD (Agility) Teams of 2, only 1 working at a time: 1min/partner x 3 Rd/per (6min/ station) 2min rest between stations 1) Sledge Hammer hits 2) Tire Drags (45/25), as far as possible 3) Battling Ropes, as many hits as possible 4) 150′ Shuttle runs (75′ out and back)...

Tuesday 08.07.2018

August 6, 2018SiteplicityCrossFit WodBootCamp, CrossFit, CrossFit 978, CrossFit Games, CrossFit Wachusett, Fitchburg, Leominster, Lunenburg, workout0

WORKOUT OF THE DAY STRENGTH: L-sit on Paralettes 5 sets of ME -Between each set perform 15 Resistance band pull-a parts. WOD (Balance) 300m Run 15 Pull-ups 30 Sit-ups x 5 Rds L1- CTBs, 20 GHDs L2- 200m run, BW L3- bike 12/10 cals, Jumping, 20 it-ups per round 20min Cap

Monday 08.06.2018

August 5, 2018SiteplicityCrossFit WodBoot camp, Challenge, CrossFit 978, CrossFit Wachusett, EXP, EXP Kids, Leominster, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Front Squat 5.5.5.5.5 WOD (Details) 6min AMRAP, 2min Rest x 2 Rds 3 Power Cleans 6 Push-ups 9 Air Squats L1- 185/125 L2- 135/85 L3- 75/45

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