Running – Page 2 – CrossFit EXP

Wednesday 01.30.2019

January 29, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, CrossFit Kids, Fitchburg, Leominster, Mommy and Me, Running, Weight-loss, Weightlifting0

WORKOUT OF THE DAY STRENGTH: Power Clean complex 1 high hang clean 1 hang cleans 1 TnG clean or Hang power clean 3.3.3.3.3 WOD: (The Golden Ticket) 18 KBs 15 WBs 12 Burpees x 4 Rds L1- 80/62, 30/20 L2- 53/35, 20/14 L3- 35/18, 14/10, squat thrusts 12mins

Monday 01.14.2019

January 13, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, Fitchburg, Fitness, Health, Leominster, Running, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Power Jerk or Split Jerk 5.4.3.2.1 Or 5.5.5.5.5 WOD: (The running man) Run 200m 5 P Jerks 10 Burpees x 5 Rds L1- 200m, 185/125 L2- 150m, 115.80 L3-15/10 cal, 65/35 12 P Jerks/round 18min Cap

Tuesday 01.08.2019

January 7, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, CrossFit Kids, Fitchburg, Fitness, Health, Leominster, Running, Workouts0

WORKOUT OF THE DAY STRENGTH: Push Press 5.5.5.5. across WOD: (Setting the pace) 100 D-unders50 Plyo Lunges25 Push-ups L1- 40 Pistols, 20/15 DipsL2- as rx’dL3- 200 singles, Alt. lunges, incline or knee push-ups 15min AMRAP

Sunday 01.06.2019

January 5, 2019SiteplicityCrossFit WodBench, CrossFit, CrossFit EXP, Fitness, Paleo, Powerlifting, Running, Sterling, Weightlifting0

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.

Saturday 01.05.2019

January 4, 2019SiteplicityCrossFit WodCross, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, Fitchburg, Fitness, Health, Leominster, Running0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Bacon & Eggs) Partner Wod, only 1 person works at a time- 1min Max TTBs 2min Max Wall Balls 3min Max Cal Row Rest 1min x 4 Rds L1- TTB, 30/20 L2- KTE, 20/14 L3- knee raise, 14/10

Thursday 01.03.2019

January 2, 2019SiteplicityCrossFit WodCrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Wachusett, Fitchburg, Leominster, Nutrition, Paleo Nutrition, Running, Sterling0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Put me down for Cardio) Cardio/ Mobility Day Pick 1- 20min cap A- Run 2 miles B- Row 4000m/3500 C- Bike 5/4 miles Mobility- 15mins 15min SMR/ Foam Roll – Feet -Calves -Quads -IT Band -Glutes -Back/ T-spine -Lats Static stretching- 15mins -Hip Flexor – Pigeon -Frog –...

Thursday 12.27.2018

December 26, 2018SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, Fitchburg, Fitness, Leominster, Lunenburg, Nutrition, Paleo Nutrition, Running, workout0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (You go, I go!) 15/10 Cals A Bike (adjust so takes under 45sec) 10 Sand Bag Squat Cleans 20 Sit-ups (use bag as foot anchor if wanted) x 10 Rds as a team (5/ person) L1- 60/40 l2- 40/20 l3- 20/ bw

Tuesday 12.11.2018

December 10, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit Games, CrossFit Leominster, Lunenburg, Running, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Hang Power Clean 5.5.5.5.5 building WOD: (And then FIREBALL happened!) 25- 20-15-10-5 KB Swing -50 D-unders after each Round L1- 82/70 L2- 62/44 L3- 35/18 12min Cap

Wednesday 11.14.2018

November 13, 2018SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit Games, Leominster, Lunenburg, Paleo Nutrition, Running, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Hang 5 sec Negative x 5 reps, x 5 sets -Knee raise -KTE – St. leg Raise – TTB WOD: (Boustrophedon) Min 1- 12/10 Cals Bike Min 2- 20 KB Swings Min 3- 25 A Squats Min 4- Rest x 5 Rds L1-62/44 L2- 10/7 cals, 53/35, 20 squats L3- 8/5...

Saturday 10.13.2018

October 12, 2018Siteplicity"Grace"BootCamp, CrossFit Games, CrossFit Kids, Fitchburg, Fitness, Health Club, Leominster, Running0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Grace) Build up to 1RM C&J “Grace” 30 Clean & Jerks for time Done in 2 heats per class *Don’t forget to wear your pink!!!

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