Health – Page 3 – CrossFit EXP

Tuesday 02.05.2019

February 4, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, crossfit game, Fitchburg, Fitness, Health, Leominster, Mommy and Me, Nutrition0

WORKOUT OF THE DAY STRENGTH: Strict horizontal pull 6-8 Reps OTMEM (on the minute every minute)Vertical Ring RowFalse Grip Ring Row (feet elevated)Strict M-up (1-3 reps)x 10mins WOD: (Gone in 60 seconds) 45 seconds on/ 15 seconds off- Max Effort BikeMax Effort Pull-upsD-undersRest x 4 Rds L1- CTBsL2- Body Weight Pull-upsL3- Banded or BW, Singles 15mins rest...

Thursday 01.17.2019

January 16, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, Fitchburg, Fitness, Health, Leominster, Weight-loss0

Good luck to Coach Pete as he heads out to Miami to compete in the 2019 Wodapalooza. Let’s go Pete!!! WORKOUT OF THE DAY STRENGTH: NONE WOD: (Double or nothing) Partner Wod, only 1 person working at a time- 50,40,30,20,10- Power Cleans A Bike (Cals) Russian KB Swing P Jerks L1- 95/65, 95/63 L2- 75/55,...

Wednesday 01.16.2019

January 15, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, Fitness, Health, Leominster, Rowers, Weightlifting0

WORKOUT OF THE DAY STRENGTH: Bench Press 3.3.3.3.3 WOD: (Row your boat ashore…) Row 750/ 600m, or 50/35cal bike 75 Sit-ups 75 D-unders 500/400m Row or 35/25cal bike 50 Sit-ups 50 D-unders 250/200m Row or 20/12cal bike 25 Sit-ups 25 D-unders L1- 60/30/15 GHDs L2- Rx L3- end after the 50 sit-ups. 24min Cap

Tuesday 01.15.2019

January 14, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, CrossFit Wachusett, Fitchburg, Health, Leominster, Weightlifting0

WORKOUT OF THE DAY STRENGTH: Squat Clean 3.3.3.3.3 WOD: (Cleaning up the place) 10 Pull-ups8 DB F Rack Step-ups 6 DB Squat Cleans x 12min AMRAP L1- CTBs, 24/20″” 50/35# DBsL2/M- 20/20″”, 35/20# DBsL3- 20/14″”, 20/12#DBs 15min

Monday 01.14.2019

January 13, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, Fitchburg, Fitness, Health, Leominster, Running, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Power Jerk or Split Jerk 5.4.3.2.1 Or 5.5.5.5.5 WOD: (The running man) Run 200m 5 P Jerks 10 Burpees x 5 Rds L1- 200m, 185/125 L2- 150m, 115.80 L3-15/10 cal, 65/35 12 P Jerks/round 18min Cap

Sunday 01.13.2019

January 12, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, CrossFit Kids, Fitchburg, Health, Leominster, 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.

Saturday 01.12.2019

January 11, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, CrossFit Kids, Fitchburg, Health, Leominster, Weight-loss0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (We’re not done yet!) 4min AMRAP, 2min rest x 4 Rds 3 Burpees 6 DB Hang Power Cleans 9 Air Squats L1- 50/30 L2- 40/25 L3- 20/12 Then :30sec. Ultimate Ab Intervals -V-ups -Roll-ups – Dbl. Crunch -Leg lifts – Sit-ups

Friday 01.11.2019

January 10, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Kids, CrossFit Wachusett, crossfit696, Fitchburg, Fitness, Health, Leominster, Weightlifting0

WORKOUT OF THE DAY STRENGTH: Min 1- Strict TTB 6-8 repMin 2- 6-10 Dips/ Push-ups x 12mins WOD: (Feel the steel) 15 SDLHPs15 B Squats15 P Jerksx 4 Rds 14min Cap L1- 115/80L2- 75/55L3- 55/35″

Thursday 01.10.2019

January 9, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, Fitchburg, Fitness, Health, Leominster, Nutrition, Weight-loss0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (AMRAP, I thought you said Let’s take a NAP!) Partner Option- 6min AMRAP w/ Partner, 1 min rest between stations Row Leg Tosses Battling Ropes PB Leg Curls Individual Option- 1min on/ Off x 3 sets of – Row for Cals Leg Lifts Battling Ropes PB Leg Curls...

Wednesday 01.09.2019

January 8, 2019SiteplicityCrossFit WodBurpee, CrossFit, CrossFit EXP, Fitchburg, Fitness, Health, Leominster, Paleo, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Front Squat 5.5.5.5. across WOD: (When can we stop) Intervals- 40sec on, 20sec off x 5 Rds 1- Bike Cals 2- KB Swings 3- KB Goblet Squats 4- Rest L1- 70/53 L2- 53/35 L3- 35/18 20mins

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