EXP – Page 8 – CrossFit EXP

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Scotch ] Row 500m* 50 sit-ups 50 Burpees Row 400m 40 Sit-ups 40 Burpees Row 300m 30 sit-ups 30 Burpees Row 200m 20 Sit-ups 20 Burpees row 100m 10 sit-ups 10 Burpees 30mins L1- rx’d L2/M- start at 40 L3- start at 30 reps *AB conversion is .5,.4,.3,.2,.1 miles

WORKOUT OF THE DAY: STRENGTH: Over head Squat 5.4.3.2.1 or 5.5.5.5.5 on 2 min WOD: [ Nancy ] 400m Run 15 OH squats x 5 Rds L1-95/65 L2/M- x 4 rds, 75/55, 300m L3- x 3 rds, Back Squat 65/35, 200m 18min Cap

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ OPEN GYM ] Open Gym 9:15-10:15am. Come make up a workout you missed this week or stop by to work on a strength or skill!

WORKOUT Of the DAY: Strength: None. WOD: [ Saturday WOD ] 9:15am Sweatfest!

WORKOUT OF THE DAY: STRENGTH: Thruster 5.4.3.2.1 WOD: [ Callie ] 2 x 6min AMRAPs 3min break between 1) 6 Thrusters 6 TTBS Rest 3mins- 2) 6 Burpees 6 KBS L1- 115/75, 70/53 L2/M- 75/55, 35/18 L3- 65/35, 26/18

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Maverick ] 300m Tire drag 2min Hover 150′ Tire Flip 100 D-unders (200 singles) 50 Cal Row or Bike x 2 Rds L1- 3 rds, 45/35 L2/M- 2 rds, 25/15, singles x 2 L3- 2 rds, empty tire or run, 2x singles 36min Cap

WORKOUT OF THE DAY: STRENGTH: Sumo Deadlift 5.4.3.2.1 building Or 5.5.5.5.5. on 2mins WOD: [ Fixed Gear ] 10 DB Lunge (5/ side) 15 Push-ups 20 Sit-ups x 6rds L1- 65/40, 10 HSPUs instead of push-ups, 4/2″ def, 15 GHDs L2/M- 35/20, Toe Push-ups L3- 20/12, incline or knee 15mins

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Team of 4 ] 1) 300/400m Run 2) .5/ .75 mile Bike 3) 400/500m Row 4) Rest x 4 Rds One person starts at each station, each must complete their station before the team moves on as a whole

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ OPEN GYM ] Open Gym 9:15-10:15am. Come make up a workout you missed this week or stop by to work on a strength or skill!

WORKOUT Of the DAY: Strength: None. WOD: [ Saturday WOD ] 9:15am Sweatfest!

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Tuesday 5.2.17

Monday 5.1.17

Sunday 4.30.17

Saturday 4.29.17

Friday 4.28.17

Thursday 4.27.17

Wednesday 4.26.17

Tuesday 4.25.17

Sunday 4.23.17

Saturday 4.22.17

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