Leominster – Page 202

Saturday 10.8.11

October 7, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, EXP, Leominster, workout0

Holiday Weekend Schedule: Saturday and Sunday: one class at 9:15am each day. Monday (Columbus Day): 8:00am and 9:15am classes only. … … WORKOUT Of the DAY: EXP Skill/Strength: Box Squat 5 x 3RM EXP Workout: WOD: “Tabata-Tastic” 1. Air Squat 2. Handstand Hold 3. Box Jump (24/20″) 4. Push-up 5. Sprint (75′ out and back...

Friday 10.7.11

October 6, 2011SiteplicityCrossFit WodCFEXP, Challenge, CrossFit, CrossFit EXP, CrossFit Games, EXP, Leominster, workout0

… … WORKOUT Of the DAY: EXP Skill/Strength: None EXP Workout: WOD: “T.G.I.F.” With a partner complete the following chipper in order (no partitioning)… 100 Deadlifts (185/135lbs) 400m Tire Drag (45/25lbs) 200 GTO (75/55lbs) 400m Walking Lunge 300 Double Unders 400m Sprint *Complete 5 Toes-to-Bars each (or 7 knees-to-elbows/knees above 90) for every broken set...

Thursday 10.6.11

October 5, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, EXP, Leominster, workout0

… … WORKOUT Of the DAY: EXP Skill/Strength: Bench Press 5 x 5 5.5.5.5.5 EXP Workout: WOD: “Air Force” 20 Thrusters (95/65 Rx) 20 SDHP 20 Push-Jerks 20 OHS 20 Front Squats *Complete all 5 exercises above in order, stop & drop for 4 Burpees on the minute every minute until all reps finished. 15...

Wednesday 10.5.11

October 4, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, Leominster, workout0

… … WORKOUT Of the DAY: EXP Skill/Strength: Max Weighted Pull-up x 5 1.1.1.1.1 EXP Workout: WOD: “Saber-Tooth” 10 Barbell Rows (135/95lbs) 20 Box Jumps (24/20″) 30 Pull-ups 40s L-sit (cumulative time) 50 Double Unders 3 Rounds for time. 20 min CAP Post scores and comments below. …

Tuesday 10.4.11

October 3, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, EXP, Leominster0

… … WORKOUT Of the DAY: EXP Skill/Strength: Front Squat 5 x 5 EXP Workout: WOD: “Billy” 15 Hang Squat Cleans (95/65lbs) 15 Bar facing burpees 5 rounds for time 20 min CAP Post scores and comments below. …

Monday 10.3.11

October 2, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, EXP, Leominster, workout0

… … … WORKOUT Of the DAY: EXP Skill/Strength: Deadlift Build Up EXP Workout: WOD: “Diane” 21-15-9 Deadlift (225/155lbs) Handstand Push-ups 15 min CAP Buy-out: Partnered 400m Repeats x 3 (pick a partner with a comparable 400m time as you, each complete alternating 400m sprints while the other rests. Take longer rest if needed to...

Sunday 10.2.11

October 1, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, EXP, Leominster, workout0

… … WORKOUT Of the DAY: EXP Skill/Strength: None EXP Workout: WOD: “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats 30 min CAP Post scores and comments below. …

Saturday 10.1.11

September 30, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, EXP, Leominster, workout0

… … WORKOUT Of the DAY: EXP Skill/Strength: None EXP Workout: WOD: “Kelly” 400m Run 30 Box Jumps (24/20″ box) 30 Wall Balls (20/14lb ball) 5 rounds for time. 45 min CAP Post scores and comments below. …

Friday 9.30.11

September 29, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, EXP, Leominster, workout0

… … WORKOUT Of the DAY: EXP Skill/Strength: 7 x 1RM Overhead Squat1.1.1.1.1.1.1 EXP Workout: WOD: “Troy” 7 Snatch Squat (115/80lbs) 14 Toes-to-bar 21 AbMat Sit-ups 7 rounds for time. 20 min CAP Post scores and comments below. …

Thursday 9.29.11

September 28, 2011SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, EXP, Leominster, strength, workout0

… … WORKOUT Of the DAY: EXP Skill/Strength: 15min of Ring Work(Spend 15 minutes working on muscle-up progressions on rings. Practice false grip, pull-up/kip, transition, dip, static hold…) EXP Workout: WOD: “Helen” 400m Run 21 KB Swings (53/35lbs) 12 Pull-ups 3 Rounds for time 15 min CAP Post scores and comments below. …

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