Weightlifting – Page 2

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...

Thursday 03.14.2019

March 13, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, Crossfit Opens, Endurance, Fitchburg, Fitness, Health, Weightlifting0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (690) “Team Wod Run* 4 Laps, Alternating 8 Ropes 40 MB Squat Cleans Run 3 laps 6 Ropes 30 MB Squat Cleans Run 2 Laps 4 Rope Climbs 20 MB Squat Cleans Run 1 Lap 2 Rope Climbs 10 MB Squat Cleans Individual Wod Run 3 laps with...

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

Wednesday 03.06.2019

March 5, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, Crossfit Opens, Endurance, Fitchburg, Fitness, Health, Leominster, Weight-loss, Weightlifting0

WORKOUT OF THE DAY STRENGTH:Dumbell Bent Over Row 5 sets of 12/ side, on 2mins WOD: (On the mark) 50/40/30 Cals Row, rest remaining time- at the 5min Mark50 Pull-ups (or 15 M-ups), rest remaining time- at the 10min Mark50/40/30 Cals Row, rest remaining time at the 15min Mark50 DB Bicep Curls L1- 50/40 Cals,...

Tuesday 03.04.2019

March 4, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, Crossfit Opens, Endurance, Fitchburg, Fitness, Health, Leominster, Olympic Lifts, Weight-loss, Weightlifting0

WORKOUT OF THE DAY STRENGTH: Box Squat 3.3.3.3 across– 2 way monster walk immediately 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 width apart, shins vertical with knees never...

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

Tuesday 02.19.2019

February 18, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Kids, Fitchburg, Fitness, Health, Leominster, Mommy and Me, Weight-loss, Weightlifting0

WORKOUT OF THE DAY STRENGTH: Barbell Underhand Grip (Supinated) Bent Over Row 12reps, on 2mins x 6 sets WOD: (Hammer Time) 10 DLs20 Pull-up30 Sit-ups x 4 Rds L1- 275/185L2- 205/ 145, BandedL3- 135/95, Jumping 16min CAP Buy Out at the 20min mark 12 DB Hammer Curls then 10 Barbell Ab wheels on 2mins x...

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,...

Friday 02.15.2019

February 14, 2019SiteplicityCrossFit WodCrossFit, CrossFit EXP, CrossFit Games, Crossfit Opens, Endurance, Fitchburg, Gym, Leominster, Nutrition, Weight-loss, Weightlifting0

WORKOUT OF THE DAY STRENGTH: Power Clean 3.3.3.3.3 building WOD: (Opens WOD 13.4) 7min AMRAP 3 Clean and Jerks3 Toes To Bars6 CJs6 TTBs9 CJs9 TTBs Continue with 12,15,18 Reps …..until the 7min mark at the 10min Mark15 BB Bicep Curls on 2mins with Mobility between x 3 sets 16mins

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