Fitness – Page 5 – CrossFit EXP

Thursday 12.27.2018

December 26, 2018SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, Fitchburg, Fitness, Leominster, Lunenburg, Nutrition, Paleo Nutrition, Running, workout0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (You go, I go!) 15/10 Cals A Bike (adjust so takes under 45sec) 10 Sand Bag Squat Cleans 20 Sit-ups (use bag as foot anchor if wanted) x 10 Rds as a team (5/ person) L1- 60/40 l2- 40/20 l3- 20/ bw

Tuesday 12.18.2018

December 17, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit 978, CrossFit Wachusett, EXP Kids, Fitness, Nutrition, Paleo Nutrition0

WORKOUT OF THE DAY STRENGTH: 5 sets of ME- -Ring Dips -Matador -Toe Push-up -Incline Push-up -DB Chest Press *Goal is to find a version that you can perform more than 12-15 reps on the first set with perfect form. WOD: (Determination) 500/400m Row 10 Burpees 15 Pull-ups x 5 Rds 23min Cap L1- CTBs L2- 400/300m,...

Sunday 12.16.2018

December 15, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit EXP, CrossFit Wachusett, Fitchburg, Fitness, Health Club, Lunenburg, Nutrition, Paleo Nutrition, Weight-loss0

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.

Monday 11.26.2018

November 25, 2018SiteplicityCrossFit WodBootCamp, Challenge, CrossFit 978, CrossFit EXP, CrossFit Games, Fitchburg, Fitness, Leominster, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Power Clean 1rm WOD: (Leftovers) 12 Burpees 6 Squat Cleans x 5 Rds L1- 155/105, L2- 95/65, 10 burpees L3- 65/45, squat thrusts 14min Cap

Saturday 10.13.2018

October 12, 2018Siteplicity"Grace"BootCamp, CrossFit Games, CrossFit Kids, Fitchburg, Fitness, Health Club, Leominster, Running0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Grace) Build up to 1RM C&J “Grace” 30 Clean & Jerks for time Done in 2 heats per class *Don’t forget to wear your pink!!!

Thursday 10.11.2018

October 10, 2018SiteplicityCrossFit WodCFEXP, CrossFit 978, CrossFit EXP, Fitchburg, Fitness, Health, Health Club, Performance, REEBOK CrossFit, Weight-loss0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Reverse “Jerry”) Row 2k Run 1 mile Row 2K L1- rx L2- 1750m, run 4 laps, 1750m L3- 1500m, run 3 laps, 1500m”

Wednesday 09.05.2018

September 4, 2018SiteplicityCrossFit WodBootCamp, CrossFit, CrossFit 978, CrossFit Games, EXP Kids, Fitness, Weight-loss0

STRENGTH: Split Jerk 3.2.1.1.1.1 Or Strict Press 5.5.5.5.5 WOD:(Red) 40/30 Cal Bike/ row 40/ 30 Push-ups 80 D-unders 30/21 Cal Bike/ row 30/21 Push-ups 60 D-unders 20/15 Cal Bike/ row 20/15 Push-ups 40 D-unders 10/ 7 Cal Bike/ row 10 Push-ups 20 D-unders L1- 10-8-6-4 M-ups L2- Rx L3- go 2min/90sec/1min/30sec on bike, knee push-ups,...

Thursday 08.16.2018

August 15, 2018SiteplicityCrossFit WodBoot camp, CrossFit 978, CrossFit Games, CrossFit Kids, EXP Kids, Fitness, Lunenburg, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: NONE WOD:(Perserverance) Team Wod 10min AMRAP Max Cals on Rower, partner holds SB 3min Rest 8min AMRAP Max SB Step-ups (24/20) 2min Rest 6min AMRAP Max SB Thrusters 2min Rest 4min Max distance SB walking Lunge 2min Rest 2min Burpees, partner holds SB 40mins

Sunday 08.12.2018

August 11, 2018SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, Fitchburg, Fitness, Leominster, Lunenburg, 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.

Saturday 03.03.2018

March 2, 2018SiteplicityCrossFit WodBoot camp, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, EXP, EXP Kids, Fitness, Gym, Leominster, Lunenburg0

WORKOUT OF THE DAY STRENGTH: WOD(Cod) Team Wod, only 1 works at a time- 1000M Row (Female teams 800m each rd) 100 V-ups 1000m Row 80 Pull-ups 1000m Row 60 P Jerks (95/65) 1000m Row 80 DLs (95/65) 1000m Row 100 MB Rus. Twists (L+R=2, 14/10)

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