Running – CrossFit EXP

Monday 04.29.2019

April 28, 2019SiteplicityCrossFit WodBootCamp, CrossFit, CrossFit EXP, Fitchburg, Fitness, Leominster, Running, Weight-loss0

WORKOUT OF THE DAY STRENGTH:Snatch 5.4.3.2.1.1.1 Or OHS 5.4.3.2.1.1.1 WOD: (Settle In) 20 Kettlebell Snatches (anyway, 10 reps per arm)25 Goblet Squats30 Sit-ups x 12min AMRAP Rx- 70/53, GHDsScaled 1/ Masters -53/35Scaled 2- 35/18 or DB Alt. Snatches (25/15), Ait Squats, 20 sit-ups

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)-...

Thursday 04.18.2019

April 17, 2019SiteplicityCrossFit Wodburpees, CrossFit, CrossFit EXP, Fitchburg, Fitness, Health, Leominster, Running, Weight-loss, Weightlifting0

WORKOUT OF THE DAY STRENGTH: Dumbell Bent Over Row 10.10.10.10.10.10 building / side WOD: (Dragging it) 25min Partner AMRAP-Teams of 2200m Tire Drag60 Kettle Bell Swings200m Tire Drag40 Ring Rows Solo Wod- 200mTire Drag30 KB Swings200m Tire Drag20 Ring Rows L1 (Rx)-45/25, 70/53, Feet elevatedL2 (Scale)-45/25, 53/35, legs straightL3 (Scale)-25/10, 35/18, knees bent 25min

Wednesday 04.17.2019

April 16, 2019SiteplicityCrossFit WodCrossFit EXP, Fitchburg, Fitness, Health, Leominster, Marathon, Running, Weight-loss, Weightlifting0

WORKOUT OF THE DAY STRENGTH:Hang Clean 3.3.3.3.3.3.3 building Or Front Squat 3.3.3.3.3.3.3 building WOD:(Wonder of the Double Under) 80 Double-unders40 BB Back Rack Lunges (L+R=2)80 D-unders40 power cleans80 D-unders L1 (Rx)-D-und, 135/95L2 (Scale)-D-und, 95/65L3 (Scale)-Singles x 2 or Bike 20/15 cals instead of JR, 75/35 10min Cap

Saturday 04.13.2019

April 12, 2019SiteplicityCrossFit WodBootc, burpees, CrossFit, CrossFit EXP, Fitchburg, Fitness, Health, Leominster, Running, Weight-loss, Weightlifting0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Kettlebells, Pistols, Burpees… Oh MY!!) -with a partner-2000m/1500m Row, then any order (once you choose an exercise you have to finish) 100 KB swings 100 Pistols 100/ 80 Cals Bike100 Burpees Then 1000m/750m Row-50 KBs50 Pistols50/40 Cals bike50 burpees Individual Wod- 2000m/1500m Row, then50 KBs50 Pistols 50 Cals...

Friday 04.12.2019

April 11, 2019SiteplicityCrossFit WodAshby, CrossFit, CrossFit EXP, Fitness, Health, Leominster, Marathon, Running, Sterling, Weight-loss, Weightlifting0

WORKOUT OF THE DAY STRENGTH: Ring Dip 2 ME sets on 2mins , then 3-5 reps OTMEM x 6mins, 1-1-1 tempo* * Tempo= 1-1-1 means down for 1sec, pause at bottom for 1sec, hold at top for 1 sec. Or Bench Press 8.8.8.8.8.8.8 building -If M-ups are there, do 1-2 Ring M-ups OTMEM x 10mins”...

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...

Saturday 02.16.2019

February 15, 2019SiteplicityCrossFit Wod6 week challenge, CrossFit, CrossFit EXP, CrossFit Kids, Fitchburg, Leominster, Mommy and Me, Paleo Nutrition, Running, Weight, Weightlifting0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Picking it up and putting it down.) Partner Wod- Male teams- X,000 lbs of weight per exercise Female Teams- X,000lbs of weight per exercise- B SquatFloor Bench PressDLTeam chooses mutual weight for each movement, you can change weight after you complete 1 movement L1- M-20,000, F-15,000L2/M- M-15,000, F-12,000L3-M-10,000,...

Saturday 02.02.2019

February 1, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, Fitchburg, Leominster, Mommy and Me, Running, Weight-loss, Weightlifting0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Hold my Protein Shake!) Team wod -Reps can only be completed when partner is “”holding”” the other positiion. 100 Cal row, while partner holds wall sit 90 Push-ups, other must hold Hollow rock position 80 Box Js, one must hold plank while other completes reps 70 Pull-ups, Partner...

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