EXP – Page 9 – CrossFit EXP

WORKOUT OF THE DAY: STRENGTH: F Squat 5.4.3.2.1 WOD: [ Tandem ] 6 F Squat 12 TTBs x 6 Rds L1- squat clean 155/105 TTB L2/M- F Squats 115/75, KTE L3- 65/35, Knee raise 12min Cap

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Stations ] 1) Row 2) 75′ Shuttle Run outside 3) Battling Rope* 4) KBs (36/18) 1st Rd- 3min on, 1 min off at each station 2nd Rd- 2min on, 1min off at each station 3rd Rd- 1min on, 1min off at each station

WORKOUT OF THE DAY: STRENGTH: Strict Press 10.10.10.10 building WOD: [ Vintage ] 40-30-20-10 Burpee Box Jump Sit-ups L1- 24/20 L2/M- 20/14 L3-Start at 30= 14/ plate, 1/2 the sit-ups 20min Cap

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Forrest ] 800m Run 40 Wall Balls 20 Pull-ups x 3 Rds 30min Cap L1- 30/20, CTBs L2/M- 600m, 20/14, Pull-ups L3- 1/2 the reps each round (400m, 20 wbs 14/10, 10 V-rows)

Good luck Marathon Runners! WORKOUT OF THE DAY: STRENGTH: Power Clean 5.4.3.2.1 building WOD: [ Marathon Monday ] 5 Power Cleans 10 Push-ups 15 Hollow rocks 12min AMRAP L1- 185/135, Dips, GHDs L2/M- 115/80, Push-ups L3- 75/45, knee rest until 16min mark Plank Crankers 1min Plank 30sec side hover 30sec other side 1min Superman 1min Rest...

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: None. WOD: [ Partner WOD ] 300m Tire Drag 30 burpees 300m Farmers Carry 30 box jumps 300m OH Plate Carry 30 burpees 300m Sandbag Carry 30 Box jumps 30min AMRAP

WORKOUT OF THE DAY: STRENGTH: Bench Press 5.5.5.5.5 WOD: [ Helen ] 400m Run 21 KBs 12 Pull-ups x 3 rds 15min Cap L1- 53/35 L2/M- 44/26 L3-300m run, 35/18, Jumping Pull-ups Then Ultimate Timed Ultimate Abs x 3 Rds on 30 secs- 30sec- V ups 30sec- Roll ups 30sec- Dbl crunch 30sec of Leg lifts...

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ 2 min Drills ] Atlas Stone/ Sandbag/ MB Db Push Press (45/30, 30/20, 20/12) D-unders Wall Sit hold Rest 2mins x 3 Rds

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Friday 4.21.17

Thursday 4.20.17

Wednesday 4.19.17

Tuesday 4.18.17

Monday 4.17.17

Sunday 4.16.17

Saturday 4.15.17

Friday 4.14.17

Thursday 4.13.17

Wednesday 4.12.17

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