workout – Page 3 – CrossFit EXP

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...

Wednesday 10.24.2018

October 23, 2018SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, Fitchburg, Nutrition, Ultimate FitCamp, workout0

WORKOUT OF THE DAY STRENGTH: HSPU Practice – Sh. Press – HS Holds – HSPUs OTMEM WOD: Memory Game Run 1 mile 100 Air Squats 100 Sit-ups 20min Cap L1- 5 laps, 50 alt. pistols, 75 GHDs L2- 4 laps, 100/100 L3- 3 laps, 5-7 rds of 10 squats/ 10 sit-ups.

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

Saturday 10.20.2018

October 19, 2018SiteplicityCrossFit WodBootCamp, CrossFit, CrossFit EXP, CrossFit Games, CrossFit Wachusett, Fitchburg, Paleo Nutrition, workout0

WORKOUT OF THE DAY STRENGTH: NONE WOD: ( The Unknown) “Mystery WOD”.. Tomorrow we will be having some really fun workouts for the 8am and 9:15am classes. We will also be having Michael Quiet taking some class photos for our website during those classes.

Friday 10.12.2018

October 11, 2018SiteplicityCrossFit WodBootCamp, CrossFit, CrossFit 978, Fitchburg, Leominster, Lunenburg, Ultimate FitCamp, Weight-loss, workout0

WORKOUT OF THE DAY STRENGTH: Pull-up ME on 2mins x 3 rounds, then OTMEM for 6 more minutes perform 1-2 reps less than failure.(if you think you can do 5, drop at 3 reps so that you save some for the next minute.) WOD: (Palmero) 20 SandBag Lunges 15/10 TTBs 10 SB Squat Cleans x 5...

Wednesday 10.10.2018

October 9, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, CrossFit Wachusett, Fitchburg, Leominster, workout0

WORKOUT OF THE DAY STRENGTH: Speed DL Build to 60-70%% of your 1rm, then- 4.4.4.4,4 . -Goal is to perform these reps in under 5 seconds,be as fast and explosive as possible on the way up as you can. If you feel “slow”, lighten up the weight so that the bar moves fast. – you can...

Saturday 10.06.2018

October 5, 2018SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, EXP, Fitchburg, Leominster, Lunenburg, Paleo Nutrition, Performance, Weight-loss, workout0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Al Fresco) 1 Mile Run (5 laps) 50 Kettlebell Swings 100 Lunges 800m Run (2.5 laps) 40 Kettlebell Swings 80 Lunges 400m Run (1 lap and to the cone) 20 Kettlebell Swings 40 Lunges 35 min cap L1- 70/53 L2-53/35 L3-35/18

Wednesday 10.03.2018

October 2, 2018SiteplicityCrossFit WodBoot camp, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Wachusett, Fitchburg, Leominster, Lunenburg, Performance, Weight-loss, workout0

WORKOUT OF THE DAY STRENGTH: DeadLift Start your 5rm at around 5% less that your testing weight, and then ramp up. WOD (Get it done!) 30/22 Cal Row 30 Sit-ups 20 SB Step-ups x 5 Rds L1- 60/40, 20″ L2- 40/20, 20″ L3- 20 reps of all, no weight

Sunday 09.30.2018

September 29, 2018SiteplicityCrossFit WodBootCamp, CrossFit Games, CrossFit Wachusett, Lunenburg, Nutrition, workout0

WORKOUT OF THE DAY: WOD: [ Internal Comp ] There will be NO open gym as we have our internal comp. Come on down and cheer on your fellow EXP members as they compete and some fun filled workouts. For those competing in the Internal Comp please see the schedule below: Please plan to...

Thursday 09.27.2018

September 26, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit, CrossFit Games, CrossFit Kids, Fitchburg, Health Club, Leominster, Lunenburg, Throwdown, workout0

STRENGTH:NONE WOD (10 minutes of Heaven): Partner Wod 10min ME Burpee Box Jumps rest 3mins 10min ME SB Get-ups rest 3mins 10min ME D-unders L1- 24/20, 60/40, D-unders L2- Burpees, 40/20, D-unders L3- Burpees, 20/bw lunge, singles Super Food September: Fermented Foods The trillions of tiny creatures living in our bodies have been making headlines...

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