Lunenburg – Page 7 – CrossFit EXP

Tuesday 09.25.2018

September 24, 2018SiteplicityCrossFit WodBootCamp, CrossFit, CrossFit 978, CrossFit Wachusett, EXP, Fitchburg, Leominster, Lunenburg, Nutrition, workout0

STRENGTH: Pull-up- Pick 1 version above your current level, and perform 5-6 sets with around a 2min rest between each set . Hang> Spotted chin over bar -hold for 20-30sec/ Rd) Chin Over bar> Negatives- 3-5 reps with a 3sec negative Strict> (More reps or weighted (5-20lbs) – 3-5 reps CTB> Weighted (5-25lbs)- 3-5 reps or...

Monday 09.24.2018

September 23, 2018SiteplicityCrossFit WodBootCamp, CrossFit 978, CrossFit Games, CrossFit Kids, CrossFit Wachusett, Fitchburg, Lunenburg, Weight-loss0

Congrats to our very own Brenda who competed in Games of the Ages and crushed it! STRENGTH: DL 3.3.3.3 at 105-110% of 5rm WOD (A piece of cake): 10 DB Hang Squat Clean 10 Burpees x 10min AMRAP L1- 50/35 L2- 30/20 L3- 15/10, 5 burpees Super Food September: Brussel Sprouts Low intakes of vitamin K have...

Friday 09.21.2018

September 20, 2018SiteplicityCrossFit WodBootCamp, CrossFit, CrossFit 978, CrossFit Games, CrossFit Kids, EXP, FitCamp, Fitchburg, Leominster, Lunenburg, Nutrition, Performance0

STRENGTH: DL 8.8.8.8 across at around 90% of your 5rm WOD (A piece of cake): 10 DB Hang Squat Clean 10 Burpees x 10min AMRAP L1- 50/35 L2- 30/20 L3- 15/10, 5 burpees Super Food September:

Thursday 09.20.2018

September 19, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit Games, CrossFit Kids, Fitchburg, Leominster, Lunenburg, Sterling, Throwdown, workout0

STRENGTH: NONE WOD (Project): Partner Wod- Tire Drag 4 laps (45/35) 4 Rope Climbs SB Run 5 laps (60/40), together, alt laps 5 Rope Climbs Run 4 laps,alt 4 Rope Climbs L1- Ropes L2- Sit to stands (2:1 ratio) L3- V-rows Super Food September: Sweet Potatoes An incredibly satisfying vegetable, a four-ounce sweet potato holds more...

Tuesday 09.18.2018

September 17, 2018SiteplicityCrossFit WodBoot camp, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, EXP Kids, Leominster, Lunenburg, Weight-loss0

STRENGTH: Back Squat 8.8.8.8. across at around 90% of your 5rm WOD (Carnegie): 4min ME WBs Rest 2min 4min ME Row for Cals Rest 2min 2min ME WBs Rest 1min 2min ME Row for CalsL1- 20/14 to 10ft L2- 14/10 to 9ft L3- 10/6 to 8ft Super Food September: Cinnamon Cinnamon has become one of the...

Sunday 09.16.2018

September 15, 2018SiteplicityCrossFit WodBootCamp, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Wachusett, EXP Kids, Fitchburg, Health Club, Leominster, Lunenburg, Performance, 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. Superfood September: Beet Greens Besides supplying good amounts of protein, phosphorus, and zinc, beet greens are also a great source of fiber. Packed...

Friday 09.14.2018

September 13, 2018SiteplicityCrossFit WodBoot camp, CrossFit EXP, CrossFit EXP Summer Smackdown, CrossFit Wachusett, EXP, FitCamp, Health Club, Lunenburg, Nutrition, Paleo Nutrition, Throwdown, Weight-loss0

STRENGTH: Pull-up (Test) (Test 5) -Hang -Chin over bar – Strict -Strict CTB On 2mins, score is best set (usually 1st or second set) WOD:(Brain Drain) Run 200m 15 TTBs 10 DB Squat Cleans -Rest exctly 60 secs. after each round x 4 Rds L1- 50/ 35 L2- Knee raise, 30/20 L3- 150m, V-up, 20/12 Super...

Monday 09.10.2018

September 9, 2018SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Wachusett, EXP, Leominster, Lunenburg0

STRENGTH: Back Squat 5rm (Test 1) WOD:(Grace and her cousin) Grace (Test 2) Rest until the 10min Mark, then start OTMEM Min 1- 15/ 12 pull-ups Min 2- 15/12 cals on BIke x 5 Rds 20mins L1- 135/95, 5/3 M-ups, 20/15 cals L2- 105/65, 15/12 cals L3- 75/45, 10/7 cals Superfood September: Egg A relatively...

Saturday 09.08.2018

September 7, 2018SiteplicityCrossFit WodChallenge, CrossFit 978, CrossFit Games, EXP Kids, Leominster, Lunenburg, REEBOK CrossFit, Weight-loss0

STRENGTH: None WOD:(You) 5 rounds, 2min rest between rounds- 12 Burpees 14 Box Jumps 16 1DB Alt Lunges 18 DB Snatch 20/15 Cals Row/ bike L1- 24/20, 50/35 L2/ M- 20/14, 40/25 L3- 14/ plate, 30/15 45min cap Super Food September: Strawberries Vitamin C is the superstar of this superfood. Just one cup of these red...

Friday 09.07.2018

September 6, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit, CrossFit 978, CrossFit Games, CrossFit Wachusett, Fitchburg, Leominster, Lunenburg, Nutrition, Weight-loss0

STRENGTH: Snatch 1.1.1.1.1 WOD:(Maker) 15min AMRAP 15 Wall Balls 15 Pull-ups 15 KB Swings L1- 30/20, 82/62 L2- 20/14, jumping, 70/44 L3- 14/10, V-row, 35/18 Super Food September: Green Tea This ages-old health secret has been used as a natural remedy for everything from cancer to heart disease ! The secret to this delicious drink? Antioxidants!...

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