Sterling – Page 3 – CrossFit EXP

Saturday 11.03.2018

November 2, 2018SiteplicityCrossFit WodCFEXP, CrossFit 978, CrossFit EXP, CrossFit Games, EXP Kids, Fitchburg, Leominster, Sterling0

WORKOUT OF THE DAY STRENGTH: None WOD: (Onions and peppers) Team Wod- 100 Box Jumps 150 KB Swings 100 Burpees 150 Goblet Squats (same KB as swings) L1- 30/24, 70/53 L2- 24/20, 53/35 L3- 20/14, 35/18

Wednesday 10.31.2018

October 30, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, FitCamp, Fitchburg, Leominster, Sterling, Weight-loss0

Don’t forget to wear your Halloween costume tomorrow for our workout!!! WORKOUT OF THE DAY STRENGTH: Single Leg DLs w/ BBs 6/ side, 5-6 sets WOD: (Don’t drop the pumpkin) 400m Pumpkin Run 30 Pumpkin Squat Cleans 20 Pumpkin Sit-ups x 4 Rds L1- 30/20# pumpkin L2- 300m ,20/14# pumpkin L3- 3 rounds, 200m,14/0# pumpkin, 25min...

Tuesday 10.30.2018

October 29, 2018SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, Fitchburg, Leominster, Lunenburg, Sterling, Weight-loss, workout0

WORKOUT OF THE DAY STRENGTH: 4 sets of ME Hang Strict L-sit, on 3mins (Test 3) -Hang in chair -L-sit with knees straight -L-sit with feel above hip height WOD: (Fran) (Test 4) 21-15-9 Thruster Pull-up 10min Cap L1- 95/65 L2- 75/55, jumping L3- 65/35, V-rows -should be able to get the first set of thrusters...

Friday 10.26.2018

October 25, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit 978, CrossFit EXP, CrossFit Wachusett, Fitchburg, Health, Leominster, Sterling, workout0

WORKOUT OF THE DAY STRENGTH: BB Back Stepping Lunge 10.10.10.10. 10 building WOD: (Loggerhead) 3.6.9.12.15.12.9.6.3 of- Thruster TTB KB Swing L1- 75/55, 1/3rd the Bar M-ups, 53/35 L2- 65/45, TTB, 44/26 L3- 45/25, knee raise, 35/18 18min Cap

WORKOUT OF THE DAY STRENGTH: NONE WOD: (For James Blackwell) About 20min Cardio- 5min Bike 1min rest 5min Row 1min Rest 5min Run or JR “Pre-hab day” 2 giant rounds of- 1) 4 way monster walks 50ft forward backward L side R side 2) plank crankers 1min plank 30sec side plank 30sec other side 1min...

Tuesday 10.23.2018

October 22, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit, CrossFit 978, CrossFit Games, CrossFit Kids, CrossFit Wachusett, Fitchburg, Leominster, Sterling, Weight-loss, workout0

Congrats to our very own Doreen Manning who competed in the Dynamic Duo Comp this past weekend. The Scream Team crushed it!! WORKOUT OF THE DAY STRENGTH: Hang Power Clean 5.4.3.2.1 WOD: (Daredee) 21-15-9 Burpees Over Bar DLs L1- 275/185 L2- 185/135 L3- 135/85, squat thrusts 10min Cap

Monday 10.22.2018

October 21, 2018SiteplicityCrossFit WodCFEXP, Challenge, CrossFit 978, CrossFit Games, CrossFit Kids, CrossFit Leominster, Paleo Nutrition, Sterling, Weight-loss0

Congrats to our EXP’R Jake Ryan and one of our past coaches Ryan Cornier on an awesome butt kicking comp this past Saturday. “Team No Calves” walked away with a 3rd place podium finish! Awesome job fellas! WORKOUT OF THE DAY STRENGTH: OHS 5.5.5.5.5 or Snatch 5.4.3.2.1 WOD: (The Ups) 10 B Squats 15/12 Push-ups 10...

Friday 10.19.2018

October 18, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit Games, CrossFit Wachusett, Fitchburg, Health Club, Leominster, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Pull-up (Re-Test 5) -Hang -Chin over bar – Strict -Strict CTB 5 sets On 2mins, score is best set (usually 1st or second set) WOD: (Toes to what??) 5 P Jerks 7 Squat Clean 9 TTB 11min AMRAP L1- 155/105 L2- 95/55, knee raise L3- 65/35, V-ups

Monday 10.14.2018

October 14, 2018SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit EXP, CrossFit Games, CrossFit Kids, EXP Kids, Fitchburg, Leominster, Lunenburg, Sterling0

WORKOUT OF THE DAY STRENGTH: Back Squat 5rm (Re-Test 1) WOD: (Get steppin!) 200m Run 15/12 Pull-ups 10 DB Step-ups x 5 Rds L1- CTBs, 50/35 20″ L2- Pull-up, 35/20, 20″ L3- 150m, Jumping, BW 20/14″ 18min Cap

Thursday 10.04.2018

October 3, 2018SiteplicityCrossFit WodBootCamp, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Wachusett, EXP, Fitchburg, Leominster, Lunenburg, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Climbing the walls) Partner WOD 2 laps running, alternate 20 Burpee Devils press 200m F Carry (50/35) 10 Wall Walks 10 rope climbs 30min AMRAP

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