Lunenburg – Page 5 – CrossFit EXP

Saturday 10.27.2018

October 26, 2018SiteplicityCrossFit WodCFEXP, Challenge, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Wachusett, Fitchburg, Leominster, Lunenburg, Paleo Nutrition, workout0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Bread & Butter) Partner Wod- 40 DB Burpee DLs 2 Rope climbs 60 WBs 2 Rope 80 SDLHPs 2 Rope 100 partner leg tosses 2 Ropes 30min AMRAP L1- 50/35, 20/14, 53/35 L2- 30/20, 4 20″ box sit-to stands, 14/10, 44/26 L3- 20/15, 4 sit-to stands, 10/6, 35/18,

WORKOUT OF THE DAY STRENGTH: NONE WOD: (For James Blackwell) About 20min Cardio- 5min Bike 1min rest 5min Row 1min Rest 5min Run or JR “Pre-hab day” 2 giant rounds of- 1) 4 way monster walks 50ft forward backward L side R side 2) plank crankers 1min plank 30sec side plank 30sec other side 1min...

Sunday 10.21.2018

October 20, 2018SiteplicityCrossFit WodCrossFit, CrossFit Games, CrossFit Wachusett, Leominster, Lunenburg, Nutrition, Paleo Nutrition, Performance, Throwdown, 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.

Thursday 10.18.2018

October 17, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit Games, CrossFit Kids, CrossFit Wachusett, Fitchburg, Leominster, Lunenburg, Performance, Throwdown, Weight-loss0

Congratulations to our very own Coach Pete, who competed in 2018 Witch City Throwdown this past weekend!!! WORKOUT OF THE DAY STRENGTH: NONE WOD: (Peanut butter & Jelly) Partner Wod- 100/75 Cal Bike 100 Box jumps (24/20) 150/ 120 Hand release Push-ups 150 KB SDLHPs (53/35) 200 D-unders 35min Cap

Monday 10.14.2018

October 14, 2018SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, CrossFit Kids, EXP Kids, Fitchburg, Leominster, Lunenburg, Sterling0

WORKOUT OF THE DAY STRENGTH: Back Squat 5rm (Re-Test 1) WOD: (Get steppin!) 200m Run 15/12 Pull-ups 10 DB Step-ups x 5 Rds L1- CTBs, 50/35 20″ L2- Pull-up, 35/20, 20″ L3- 150m, Jumping, BW 20/14″ 18min Cap

Just a reminder that they Oly Clinic with Mike Craven is THIS Sunday 10/14 at CrossFit EXP! Mike has been molding some of the BEST lifters around. Don’t miss this chance to work with him! Mike is the Owner and Founder at Aspire Athletic Performance. He is an amazing coach and athlete in the sport...

Friday 10.12.2018

October 11, 2018SiteplicityCrossFit WodBootCamp, CrossFit, CrossFit 978, Fitchburg, Leominster, Lunenburg, Ultimate FitCamp, Weight-loss, workout0

WORKOUT OF THE DAY STRENGTH: Pull-up ME on 2mins x 3 rounds, then OTMEM for 6 more minutes perform 1-2 reps less than failure.(if you think you can do 5, drop at 3 reps so that you save some for the next minute.) WOD: (Palmero) 20 SandBag Lunges 15/10 TTBs 10 SB Squat Cleans x 5...

Tuesday 10.09.2018

October 8, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Wachusett, Fitchburg, Leominster, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Bench Press for Speed Build to 60-70%% of your 1rm, then- 4.4.4.4,4 . -Goal is to perform these reps in under 4 seconds,be as fast and explosive as possible on the way up as you can. If you feel “slow”, lighten up the weight so that the bar moves fast. WOD:...

Monday 10.08.2018

October 7, 2018SiteplicityCrossFit WodCFEXP, CrossFit 978, CrossFit Games, CrossFit Wachusett, Leominster, Lunenburg, Throwdown, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Speed squat Build to 60-70%% of last weeks 1rm, then- 4.4.4.4,4 . -Goal is to perform these reps in under 4 seconds,be as fast and explosive as possible on the way up as you can. If you feel “slow”, lighten up the weight so that the bar moves fast. of...

Sunday 10.07.2018

October 6, 2018SiteplicityCrossFit WodCFEXP, Challenge, CrossFit Games, CrossFit Kids, CrossFit Wachusett, Fitchburg, Leominster, Lunenburg, Nutrition, Weight-loss0