Lunenburg – Page 9 – CrossFit EXP

Monday 08.20.2018

August 19, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit, CrossFit 978, CrossFit Wachusett, Leominster, Lunenburg, Nutrition, Sterling, workout0

WORKOUT OF THE DAY STRENGTH: OHS 5.4.3.2.1 WOD:(Blackfeather) 12 DB F Rack Lunges 18 DB Alt. Snatches 24 D-unders x 5 Rds L1- 45/30 L2-35/20, 1/2 doubles L3- BW Lunges, 20/12, singles x 2

Saturday 08.18.2018

August 17, 2018SiteplicityCrossFit WodBootCamp, CrossFit Games, EXP Kids, FitCamp, Lunenburg, Sterling0

WORKOUT OF THE DAY STRENGTH: NONE WOD:(NUTTS) Alex’s last hero wod with us.. 10 HSPUs 15 DLs (250/175) 25 Box Jumps (30/24)) 50 Pull-ups 100 Wall Balls (20/14 to 10ft) 200 D-unders 400m Run with 45lb plate

Thursday 08.16.2018

August 15, 2018SiteplicityCrossFit WodBoot camp, CrossFit 978, CrossFit Games, CrossFit Kids, EXP Kids, Fitness, Lunenburg, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: NONE WOD:(Perserverance) Team Wod 10min AMRAP Max Cals on Rower, partner holds SB 3min Rest 8min AMRAP Max SB Step-ups (24/20) 2min Rest 6min AMRAP Max SB Thrusters 2min Rest 4min Max distance SB walking Lunge 2min Rest 2min Burpees, partner holds SB 40mins

Wednesday 08.15.2018

August 14, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit Games, Fitchburg, Leominster, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Power Clean 5.4.3.2.1 Superset with 5 sets of 15 Resistance band Tricep pressdowns WOD (Fire) 21,18,15,12,9,6,3 Box Jump KB Push-up L1- 24/20, 70/53, Dip L2- 20/14, 53/35, Toe P-up L3- 14/ plate, 35/18, Knee 15min cap

Tuesday 08.14.2018

August 13, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, Leominster, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Back Squat 10.8.6.4.2.1 WOD (Demolition) 5min AMRAP 10/7 Cal Bike 10 Wall Balls Rest 3min 5min AMRAP 10/7 Cal Row 20 Plyo Lunges Rest 3mins 5min AMRAP Sit-ups 21mins L1- 30/20, GHD L2- 20/14, Strict Sit-up L3- 14/10 to 9ft, 1min on/ off on Sit-ups x 3 sets

Monday 08.13.2018

August 12, 2018SiteplicityCrossFit WodBoot camp, Challenge, CrossFit 978, CrossFit Games, CrossFit Kids, CrossFit Wachusett, Lunenburg, Weight-loss0

WORKOUT OF THE DAY STRENGTH: P Press 3.3.3.3.3. w/ a 3sec. negative for each rep Superset with- 10 plate or DB reverse flys x 5 sets WOD (Mayhem) 5 P Jerks 10 Pull-ups 200m Run x 5 Rds L1- 185/125, CTB L2- 115/75, BW L3- 75/45, Jumping, 150m Run Time Cap 15mins

Sunday 08.12.2018

August 11, 2018SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, Fitchburg, Fitness, Leominster, Lunenburg, workout0

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 7am -8:45 am.

Friday 08.10.2018

August 9, 2018SiteplicityCrossFit WodBootCamp, Challenge, CrossFit, CrossFit EXP, Gym, Leominster, Lunenburg, Nutrition, Sterling, workout0

WORKOUT OF THE DAY STRENGTH: DB Bent over rows 10/ side x 5 sets Superset with Pistol Practice, 5-6/ side WOD (Force) 10 TTB 20 Plyo Lunges (L+R=2) 30 D-unders x 15min AMRAP L1- 15 TTB/ Rds, Plyo L2- KTE, Alt Lunge, 1/2 D-unders L3-Roll-ups, Air Squats, 2 x singles

Wednesday 08.08.2018

August 7, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit Leominster, Fitchburg, Leominster, Lunenburg, workout0

WORKOUT OF THE DAY STRENGTH: BB Single Leg DeadLifts 8/ side x 5 sets WOD (Speed) 21-15-9 DL Burpee (7min cap) L1- 225/155 L2- 155/105 L3- 95/65 At the 10min Mark 15-10-5 Row/ bike for Cals Burpees

Tuesday 08.07.2018

August 6, 2018SiteplicityCrossFit WodBootCamp, CrossFit, CrossFit 978, CrossFit Games, CrossFit Wachusett, Fitchburg, Leominster, Lunenburg, workout0

WORKOUT OF THE DAY STRENGTH: L-sit on Paralettes 5 sets of ME -Between each set perform 15 Resistance band pull-a parts. WOD (Balance) 300m Run 15 Pull-ups 30 Sit-ups x 5 Rds L1- CTBs, 20 GHDs L2- 200m run, BW L3- bike 12/10 cals, Jumping, 20 it-ups per round 20min Cap

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