Mommy and Me – CrossFit EXP

Wednesday 04.24.2019

April 23, 2019SiteplicityCrossFit WodAssault Bike, Bootc, burpees, CrossFit, CrossFit EXP, Fitness, Mommy and Me, Running, Weightlostt0

WORKOUT OF THE DAY STRENGTH: Barbell rear stepping lunge10.10.10.10.10.10. w/ 15 Hollow Rocks between each set WOD:(It’s ON!!) On 4 Minutes x 5 rds15 KBs15 Wall BallsRow 15/12 cals -record splits for each interval, first interval should not take over 2:30, if so cut back reps/ cals. 20mins L1 (Rx)- 80/62, 30/20, 15/12 cals:L2 (Scaled)-...

Tuesday 04.23.2019

April 22, 2019SiteplicityCrossFit WodBootCamp, CrossFit, CrossFit EXP, CrossFit Kids, Fitness, Health, Mommy and Me, Running, Weightlifting, Weightloss0

WORKOUT OF THE DAY STRENGTH:Jerk Complex-3 Push Press2 Power Jerks1 Split Jerk building over 7 sets Or Strict Press 5.5.5.5.5.5.5 (3 warm-up sets, 4 sets across)-Goal is old 5rm score from week 1 testing for 4 working sets” WOD: (Push the limits.) 18-15-12-9Push JerkPull-upRun 200m after each round L1 (RX)- 115/80, CTBsL2 (Scaled)-...

Friday 04.19.2019

April 18, 2019SiteplicityCrossFit WodBootCamp, burpees, CrossFit, CrossFit EXP, CrossFit Kids, Fitness, Health, Mommy and Me, Weight-loss, Weightlifting0

WORKOUT OF THE DAY STRENGTH: Pausing Split Jerk* 3.3.3.3.3.3.3 building Or Shoulder Press 3.3.3.3.3.3.3 building *pause at bottom of dip portion of jerk, then drive up and split feet as usual, catch bar on shoulders and repeat for a 2nd and third rep. WOD: (Fired up FRIDAY!!!) Run 1 mile (8min cap)100 sit upsRun 800m...

Tuesday 04.16.2019

April 15, 2019SiteplicityCrossFit WodCrossFit, CrossFit Games, CrossFit Kids, Fitchburg, Fitness, Health, Leominster, Mommy and Me, Weight-loss, Weightlifting0

WORKOUT OF THE DAY STRENGTH: Ring Dip 3 ME sets on 2mins , then 3-5 reps OTMEM x 6mins, 2-2-2 tempo* * Tempo= 2-2-2 means down for 2sec, pause at bottom for 2sec, hold at top for 2 sec. Or Bench Press 3.3.3.3.3.3.3. building -If M-ups are there, do 3-5 Ring M-ups OTMEM x...

Thursday 04.11.2019

April 10, 2019SiteplicityCrossFit WodBootCamp, CrossFit, CrossFit EXP, CrossFit Games, Leominster, Mommy and Me, Weight-loss, Weightlifting0

WORKOUT OF THE DAY STRENGTH:Snatch 5.5.5.5.5.5. building Or OHS 8.8.8.8.8.8.8 building WOD: (Mind over Matter) 10 Power Cleans50 Air Squatsx 4 Rds L1 (Rx)- 185/135L2/M (Scaled)- 135/95 40 squatsL3 (Scaled)- 95/55, 25 squats 12min Cap

Monday 03.25.2019

March 24, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, Fitchburg, Fitness, Health, Leominster, Mommy and Me, Running, Weight-loss, Weightlifting0

WORKOUT OF THE DAY STRENGTH:Box Squat 3.3.3.3 across– 2 way monster walk following each set -Set up the box so that your thighs are exactly parallel to the floor when at the bottom of the squat, no higher or lower. -Feet should be wider than shoulder witdh apart, shins vertical with knees never coming past...

Wednesday 03.13.2019

March 12, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, Crossfit Opens, Endurance, Fitness, Gym, Mommy and Me, Weight-loss, Weightlifting0

WORKOUT OF THE DAY STRENGTH: Push Press 5.4.3.2.1.1.1. 10-15 Band Pull-aparts between the first 4 sets of push presses WOD: (Down by 3’s) 21-18-15-12-9-6-3 DLsPush-ups L1- 185/125L2- 155/105, InclineL3- 95/65 at the 12min Mark Buyout 3 sets of 15 Lying DB Skull Crushers (men 35-20, women 20-10 DBs 18mins

Monday 02.25.2019

February 24, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, Fitness, Mommy and Me, Weight-loss, Weightlifting0

WORKOUT OF THE DAY STRENGTH: Strict Press 5.5.5.5.5.5 building – w/ 15 Hollow Rocks following each set” WOD (Down Under) 15 HSPUs 30 D-under 15 TTB 30 D-unders x 4 Rds L1- HSPUs L2- (95/65) P Press or elevated on a box HSPU, knee to elbow L3- 65/35 P Press, knee raise, 2 x single unders...

Saturday 02.23.2019

February 22, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, Fitchburg, Leominster, Mommy and Me, Weight-loss, Weightlifting0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (19.1) Complete as many rounds as possible in 15 minutes of:19 wall-ball shots19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target

Friday 02.22.2019

February 21, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, CrossFit Kids, Crossfit Opens, Fitchburg, Leominster, Mommy and Me, Weight-loss0

WORKOUT OF THE DAY Strength: Power Snatch 5.4.3.2.1Or 5.5.5.5.5 WOD: (Up and away) 7 CTBs11 Box Jumps15 V-ups x 6 Rds L1- 3/2 M-ups (rings), 30/20L2- CTB, 24/20L3- Jump CTB, 20/14 15min Cap

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