CrossFit – Page 6 – CrossFit EXP

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.

Friday 01.04.2019

January 3, 2019SiteplicityCrossFit WodCrossFit, CrossFit Games, CrossFit Kids, CrossFit Wachusett, Fitness, Health, Paleo Nutrition0

WORKOUT OF THE DAY STRENGTH: OHS 5.5.5.5.5 or Snatch (Full) 5.4.3.2.1 WOD: (Feel the power) 12min AMRAP 3 Power Snatches6 Squat Cleans30 D-unders L1- 135/95L2- 95/65L3- 9 KB Swings (35/18), 65/35, 60 singles 12mins

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 –...

Wednesday 01.02.2019

January 1, 2019SiteplicityCrossFit WodCrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, Fitchburg, Fitness, Goals, Health, Leominster, Nutrition, Paleo Nutrition, Sterling0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Angie) 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats L1- 100 of each, chipper L2/M- 80 of each, banded pull-ups, incline push-ups/ jumping, any order L3- 60 of each, V-rows, knee Push-ups, any order 30min Cap

Tuesday 01.01.2019

December 31, 2018SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Wachusett, Fitchburg, Fitness, Health, Leominster, Nutrition0

**ONLY 8AM & 9:15 AM CLASSES TODAY. WORKOUT OF THE DAY STRENGTH: Power Clean and Jerk building 1.1.1.1. WOD: (Goal setting) 10 Burpees 10 CJs10 Burpees 8 CJs10 Burpees 6 CJs10 Burpees 4 CJs10 Burpees2 CJs 10 Burpees5 DLs10 Burpees10 DLs10 burpees15 DLs10 burpees20 DLs10 burpees25 DLs L1-135/95L2/M- 95/65, 8 burpeesL3-75/35, 8 squat thrusts 20min Cap

Monday 12.31.2018

December 30, 2018SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, CrossFit Kids, Fitchburg, Fitness, Goals, Leominster, New Years, Nutrition0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (New Years Eve Wod) Team of 2- 12 Exercises (12 months) 31 reps (31 days in a month) 31 HSPU (or 15 Wall Walks) 31 WBs (20/14) 31 TTBs 31 DB Thrusters (45/30) 31 Burpees 31 KB Swings (53/35) 31 Push-ups 31 Box J’s (24/20) 31 Pull-ups 31 KB...

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