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Fitchburg
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. 
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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)...
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WORKOUT OF THE DAY STRENGTH:  BB Single Leg DeadLifts 8/ side x 5 sets WOD (Speed) 21-15-9 DL Burpee (7min cap) L1- 225/155 L2- 155/105 L3- 95/65 At the 10min Mark 15-10-5 Row/ bike for Cals Burpees
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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
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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. 
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WORKOUT OF THE DAY STRENGTH: NONE WOD (Everything) Team Wod 300m Tire Drag (45/25) 200 D-unders 100 KB SDLHPs (53/35) 100 Hollow Rocks 100 Cal bike or row 100 Leg Tosses 100 KB SDLHPs 200 D-unders 300m Tire Drag
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WORKOUT OF THE DAY STRENGTH: NONE WOD (Tabata What???) Tabata, 1 min rest between stations D-under A Bike Mt. Climber Row Russian Twist Plank
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WORKOUT OF THE DAY STRENGTH:BB Rear stepping Alt. lunge 5 sets of 10 reps WOD (Matcha) 5 F Squats 7 Burpees 9 KB swings 11min AMRAP L1- 185/ 135, 80/62 L2- 135/ 85, 53/35 L3- 75/35, 35/18, step out burpees
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WORKOUT OF THE DAY STRENGTH: NONE WOD (Got a Runner!!) 1 mile 50 Sit-ups 800m 40 Sit-ups 600m 30 Sit-ups 400m 20 Sit-ups 200m 10 Sit-ups 30min Cap L1- Sub 8min milers= whole wod L2- sub 10min milers= 4,3,2, 1/2 lap for run, cut sit-ups to 40,30,20,10, and skip last set of sit-ups. L3- Sub...
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Dave is a father, husband, successful business owner & in the best shape of his life approaching his 50th Birthday in September! Q: What brought you in to CrossFit EXP? I joined 14 years ago when Patrick first started at Doyle Field and it wasn’t even Crossfit, it was Fitcamp. Nick was only 19 and...
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