Health – Page 6 – CrossFit EXP

Wednesday 08.16.2017

August 15, 2017SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit EXP, CrossFit Games, CrossFit Wachusett, Fitchburg, Gym, Health, Leominster, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Pistol Work-5 x 4-6 reps/ side WOD [Clean it] 50 Power Cleans for time. Starting with 5 burpees and EMOM 5 burpees until 50 P Cleans are perfromed L1-.135/95 L2/M-95/65, 4 burpees per min L3-65/35, 3 burpees per min 15min Cap

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

Monday 08.07.2017

August 6, 2017SiteplicityCrossFit WodBootCamp, Challenge, CrossFit 978, CrossFit Games, CrossFit Wachusett, Fitchburg, Health, Leominster, Lunenburg, Sterling, Weight-loss0

WORKOUT OF THE DAY: STRENGTH: F Squat 8.8.8.8 across @ 90% of 10rm (from previous week) WOD [Sweet Potato] Run 800m (4min cap) 40 B Squats 40 Pull-ups L1-135/95, CTB L2/M-95/65, Banded L3-65/35, V-rows 14min

Friday 08.04.2017

August 3, 2017SiteplicityCrossFit WodBootCamp, Challenge, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Wachusett, Fitchburg, Health, Leominster, Lunenburg, Sterling, Weight-loss0

WORKOUT OF THE DAY: STRENGTH: DL10rm (TEST 3) WOD [Cindy] TEST 4 20min Amrap of 5 Pull-ups 10 Push-ups 15 Air Squats L1-rx L2/M- Banded, incline push-up L3-V-row, Knees

Monday 07.17.2017

July 16, 2017SiteplicityCrossFit WodBootCamp, Challenge, CrossFit 978, CrossFit Games, CrossFit Wachusett, Fitchburg, Health, Leominster, Lunenburg, Weight-loss0

WORKOUT OF THE DAY: STRENGTH: Back Squat 5.4.3.2.1 Building WOD: [ Snowballs ] 10 B Squat 10 TTB 20 Sit-ups 20/15 cal A Bike x 4 Rds L1- 155/105 L2/M- 95/65 L3- 65/35, 15 cals on bike 18mins

Sunday 06.18.2017

June 17, 2017SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit Games, CrossFit Wachusett, Fitchburg, Health, Leominster, Lunenburg, Paleo Nutrition, Weight-loss0

Happy Father’s Day to ALL of our Crossfit Dads!!!!! 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!

Friday 06.16.2017

June 15, 2017SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit Wachusett, Fitchburg, Health, Leominster, Weight-loss0

WORKOUT OF THE DAY: STRENGTH: Box Squats 5.5.5.5. building WOD: [Sangria] 800m Run (2.5 laps) 15 Power snatches 600m Run (2 laps) 12 Power snatches 400m Run 9 Power Snatches 15min Cap L1- 115/80 L2/M- 95/65, run 600m, 400m, 300m, 200m L3- 65/35, run 400m, 300m, 200m, 150m

Monday 06.12.2017

June 11, 2017SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, CrossFit Wachusett, Fitchburg, Health, Leominster, Lunenburg, Nutrition, Weight-loss0

WORKOUT OF THE DAY: STRENGTH: Deadlift 5.4.3.2.1 WOD: [ “Jackie” ] 1,000m row 50 Thrusters 30 pull-ups L1- 45/35 L2/M-35/25, banded L3- 750m row, 25/15, V-row 12mins

Friday 06.09.2017

June 8, 2017SiteplicityCrossFit WodCFEXP, CrossFit Games, CrossFit Wachusett, Fitchburg, Gym, Health, Leominster, Lunenburg, Paleo Nutrition, Sterling, Training, Weight-loss, workout0

WORKOUT OF THE DAY: STRENGTH: Pistol Practice -Practice 8-10 reps per side of either: -Step-downs -Assisted pistols with Rope/ band -Pistols to target (MB or step) -Pistols (Full) WOD: [“Flinch” ] 3 min to complete- 200m Run ME P Clean & jerk rest 1 min x 4 rounds L1-185/135 L2/M-135/85, 150m L3- 75/45, 100m 15mins ...

Thursday 06.08.2017

June 7, 2017SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit Games, CrossFit Wachusett, Fitchburg, Health, Leominster, Lunenburg, Sterling, Weight-loss, workout0

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Alliance ] Team of 3- 500 Calories on A Bike, to make progress other partners MUST be in a Wall Sit and Plank Position AT THE SAME TIME, if one of them breaks, everyone has to rotate 45min Cap

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