Fitness – Page 6 – CrossFit EXP

Friday 11.10.2017

November 9, 2017SiteplicityCrossFit WodBoot camp, CFEXP, CrossFit, CrossFit 978, CrossFit Games, Fitness, Leominster, Lunenburg, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: HSPU- 3 ME sets on 2min then 2-4 reps OTMEM for 12min total OR Strict Press- 3.3.3.3. Across + 1 ME set, all sets @ 95% of 5rm WOD:(Rocha) 15 Hang Power Snatches 45 Air Squats x 4 Rds L1- 95/65 L2- 75/55 L3- 65/35, 30 squats ...

Monday 10.30.2017

October 29, 2017SiteplicityCrossFit WodBoot camp, CFEXP, Challenge, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Leominster, Fitchburg, Fitness, Leominster, Lunenburg, Paleo Nutrition, Sterling0

WORKOUT OF THE DAY STRENGTH: Back Squat 5.5.5. Across + 1 ME set, all sets at 90% of 5rm WOD:(Citron) 6 P Cleans 4 F Squats 2 P Jerk x 8min AMRAP L1-135/95 L2/M-95/65 L3-65/45

Saturday 10.28.2017

October 27, 2017SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Leominster, Fitchburg, Fitness, Health Club, Lunenburg, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: NONE WOD:(Castilla) Run 800m (4min cap) 80 KBs Run 800m 40 Burpees Run 800m 80 Hollow Rocks Run 800m

Sunday 10.22.2017

October 21, 2017SiteplicityCrossFit WodBoot camp, CFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Wachusett, Fitchburg, Fitness, Leominster, Sterling0

WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat.

Monday 10.02.2017

October 1, 2017SiteplicityCrossFit WodBootCamp, Challenge, CrossFit EXP, CrossFit Games, CrossFit Wachusett, Fitchburg, Fitness, Leominster, Lunenburg, Weight-loss, workout0

WORKOUT OF THE DAY STRENGTH: 3 Pos Snatch- High hang, hang, build as heavy as possible or OHS 5.5.5.5. Across WOD:(Rosehip) 8 hang p. cleans 8 BB Back Rack Rear Stepping Lunges 8 Pull-ups 10min AMRAP L1-135/95, L2/M-Banded, 95/65 L3- V-row, 65/35 ...

Tuesday 09.19.2017

September 18, 2017SiteplicityCrossFit WodBootCamp, Challenge, CrossFit 978, CrossFit Games, CrossFit Wachusett, Fitchburg, Fitness, Leominster, Running0

WORKOUT OF THE DAY STRENGTH: Dip Max + OTMEM 2 ME Dip sets, on 2 min Then OTMEM x 8mins of- 3-5 Dips (Add weight/ difficulty as needed to achieve failure close to 5) Or Close Grip Bench 5.5.5.5 Across WOD (Apple Pie) 10.9.8.7.6.5.4.3.2.1 of- TTB KBS Burpees L1-TTB, 70/53 L2/M-KTE, 53/35 L3- 2...

Monday 08.28.2017

August 27, 2017SiteplicityCrossFit WodBootCamp, Challenge, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Wachusett, Fitchburg, Fitness, Gym, Health, Leominster, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: F Squat 6.6.6.6 building, (shoot for 10% more than your 10rm) WOD (Canon) 200m Run 20 Pull-ups 20 Plyo Lunges -1min min rest between rounds- x 4 rds L1- rx L2/M- 15 banded, alt L3- row, 12 V-row, A squat 16min

Tuesday 08.22.2017

August 21, 2017SiteplicityCrossFit WodBootCamp, Challenge, CrossFit 978, CrossFit EXP, CrossFit Games, Fitchburg, Fitness, Leominster, Lunenburg, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Super Set- A- 4 way Monster Walks 25ft forward 25ft backwards 25ft Sideways 25ft other side B- Hanging L-Hold, ME (Goal is 20-30+ sec/ round) WOD [Throne] 1 min Row (Cals) 1min Sit-ups 1min Russian Swing 1min D-under 1min Hover hold 1min Rest x 4 rds 23min L1- GHD,...

Monday 08.14.2017

August 13, 2017SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit, CrossFit EXP, CrossFit Games, Fitchburg, Fitness, Gym, Health, Leominster, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Front Squat 12.12.12 across, as heavy as possible, (80-85% of 10rm) WOD [Carbon] 10 Pull-ups 10 P Snatches 30 D-unders x 6 Rds L1- 95/65, CTBs L2/M- 75/55, bw, 1/2 D-unders L3- 55/35, V-rows, Singles x 2 14min Cap

Tuesday 08.08.2017

August 7, 2017SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit 978, CrossFit Games, Fitchburg, Fitness, Leominster, Lunenburg, Nutrition, Sterling, Weight-loss0

WORKOUT OF THE DAY: STRENGTH: Bench Press 8.8.8.8 @ 90% of 10rm from previous week WOD [Mint] 10 P Jerks 10 Burpees X 5 rds 12min Cap L1-10 HSPUs, 10 buprees L2/M-95/65 L3- 65/35 10min

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