Nutrition – Page 8 – CrossFit EXP

Tuesday 01.02.2018

January 1, 2018SiteplicityCrossFit WodCFEXP, CrossFit 978, CrossFit Wachusett, Fitchburg, Leominster, Lunenburg, Nutrition, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Jerk 5.5.5. across (around 70%) WOD(Detox) Flush day 20min Cardio, choose 1 – -Run up to 15 laps -Row up to 5000m -Abike up to 8 miles -Alt Burpee/ D-unders for 10 rds OTMEM Mobilty Program with coach for 20mins ...

Tuesday 12.26.2017

December 25, 2017SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Wachusett, FitCamp, Gym, Leominster, Lunenburg, Nutrition, Paleo, Sterling0

WORKOUT OF THE DAY STRENGTH: OHS 1.1.1.1. building or B Squat 5.4.3.2.1 WOD:(Goal Digger) 10 Pull-Up 10 B Squat 20 Push-ups 20 Sit-up x 4 Rds L1- CTB, 155/105, GHDs L2/M-bw, 115/80 L3-65/35 15mins ...

Saturday 12.23.2017

December 22, 2017SiteplicityCrossFit WodCFEXP, Challenge, CrossFit, Fitchburg, Leominster, Lunenburg, Nutrition, Weight-loss0

CLOSED Monday 12/25! WORKOUT OF THE DAY STRENGTH: NONE WOD:(Santa’s coming!!!!!) 9 Cal row/ Bike 12 KB goblet Step-ups (24/20) 15 KB Swings (53/35) 18 Hollow Rocks 21 Air Squats 24 Sit-ups 27 D-unders x 5 Rds ...

Thursday 12.21.2017

December 20, 2017SiteplicityCrossFit WodBoot camp, CFEXP, Challenge, CrossFit, CrossFit Games, Leominster, Lunenburg, Nutrition, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: HS Hold/ Practice 15mins WOD:(Christmas Office Party) With a Partner, AMRAP 4mins, 1 min rest of- -V Row -Wall Ball (20/14) -D-unders -Mt Climbers (L+R=1) -Air Bike (cals) 25mins ...

Wednesday 12.20.2017

December 19, 2017SiteplicityCrossFit WodBoot camp, CFEXP, Challenge, CrossFit, Fitchburg, Leominster, Nutrition, Weight-loss, workout0

WORKOUT OF THE DAY STRENGTH: Snatch or OHS 2.2.2.2 @90% across Or Strict Strength DL 3.3.3.3 across, heavier then last week Superset with-L-sit hold ME between each set WOD:(Hot Toddy) Row 1000m 100 Sit-ups Row 500m 50 Sit ups Row 250m 25 Sit-ups L1-rx L2/M- 800/80, 400/40,200,20 L3-600/60, 300/30,150/15 20min ...

Monday 12.18.2017

December 17, 2017SiteplicityCrossFit WodBoot camp, CFEXP, Challenge, CrossFit, CrossFit 978, CrossFit EXP, Fitchburg, Leominster, Lunenburg, Nutrition, Paleo, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Thruster 10rm build over 12mins notes- you should build using sets of 3-5 reps, then when you are ready to “”try”” the 10rm go for it! WOD:(Wrapping paper) Part 1 1min Drills 1-Wall Ball 2-KB Swing 3- Burpee 4-TTB 5-Rest L1- 20/14, 70/53, TTB L2/M- 14/10, 53/35, KTE L3- 10/6,...

Sunday 12.17.2017

December 16, 2017SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, Fitchburg, Leominster, Lunenburg, Nutrition, Paleo, Sterling, 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 7am -8:45 am.

Saturday 12.16.2017

December 15, 2017SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit EXP, CrossFit Games, CrossFit Wachusett, Fitchburg, Leominster, Lunenburg, Nutrition, Paleo, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: NONE WOD:(Cookies and Milk) 800m run 40 burpees 40 Deadlifts 600m run 30 burpees 30 Hang Power Cleans 400m run 20 Burpees 20 Front Squats 300m run 15 Burpees 15 Clusters (Squat clean thrusters) 200mrun 10 burpees 10 OHS L1-95/65 L2/M-75/55 L3-65/35

Friday 12.15.2017

December 14, 2017SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Wachusett, Leominster, Lunenburg, Nutrition, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Snatch 3.3.3.3 Across @ 85% (power if needed) or OHS 10.10.10.10 building WOD:(Star) 5 DL 7 HSPU 7min AMRAP L1-225/155 L2/M-185/135, Strict Press DB Press (35/25) L3-135/95, Strict DB Press (25/15) 7mins Rest 3-5mins Afterparty- 1000m Row for time (5mins) ...

Thursday 12.14.2017

December 13, 2017SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit, CrossFit Games, CrossFit Kids, Fitchburg, Leominster, Lunenburg, Nutrition, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Rope Climb Practice- -Lay to stand -Climb 1/2 -Full Climb -Leg less -L-sit Climb WOD:(Stockings) Partner Wod- 100 TTB 150 Burpees 200 Wall Balls 25min Cap

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