workout – Page 6 – CrossFit EXP

Tuesday 08.21.2018

August 20, 2018SiteplicityCrossFit WodBoot camp, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Wachusett, Leominster, Lunenburg, Sterling, workout0

WORKOUT OF THE DAY STRENGTH: Dips 5 x ME sets (goal is 8-15 reps) -Rings -Matadore -Bench SS/ 15 Hollow Rocks between each set WOD:(Munroe) OTMEM x 15mins Min 1- 200m Run Min 2- 15 Burpees Min 3- 20/15 Pull-ups Min 4- Rest L1- RX L2- 150m Run, 12 burpees, jumping Pull-ups L3- 100m run or...

Monday 08.20.2018

August 19, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit, CrossFit 978, CrossFit Wachusett, Leominster, Lunenburg, Nutrition, Sterling, workout0

WORKOUT OF THE DAY STRENGTH: OHS 5.4.3.2.1 WOD:(Blackfeather) 12 DB F Rack Lunges 18 DB Alt. Snatches 24 D-unders x 5 Rds L1- 45/30 L2-35/20, 1/2 doubles L3- BW Lunges, 20/12, singles x 2

Sunday 08.12.2018

August 11, 2018SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Kids, Fitchburg, Fitness, Leominster, Lunenburg, workout0

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 7am -8:45 am.

Saturday 08.11.2018

August 10, 2018SiteplicityCrossFit Wod30 day squat challenge, BootCamp, CFEXP, CrossFit, CrossFit EXP, CrossFit EXP Summer Smackdown, CrossFit Games, Paleo Nutrition, workout0

WORKOUT OF THE DAY STRENGTH: NONE WOD (Strength) 30 Wall Balls (20/14 lb) 30 Hang Snatches (95/65 lb) 30 Pull-Ups 30 Deadlifts (95/65 lb) 30 Push-Ups 30 Box Jumps (24/20 in) 30 Kettlebell Swings (70/53 pood) 30 Toes-to-Bar 30 Air Squats 30 Hang Cleans (95/65 lb) 30 Double-Unders 30 Sit-Ups 30 Burpees *200 meter...

Friday 08.10.2018

August 9, 2018SiteplicityCrossFit WodBootCamp, Challenge, CrossFit, CrossFit EXP, Gym, Leominster, Lunenburg, Nutrition, Sterling, workout0

WORKOUT OF THE DAY STRENGTH: DB Bent over rows 10/ side x 5 sets Superset with Pistol Practice, 5-6/ side WOD (Force) 10 TTB 20 Plyo Lunges (L+R=2) 30 D-unders x 15min AMRAP L1- 15 TTB/ Rds, Plyo L2- KTE, Alt Lunge, 1/2 D-unders L3-Roll-ups, Air Squats, 2 x singles

Thursday 08.09.2018

August 8, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit Wachusett, Fitchburg, Gym, Nutrition, Performance, workout0

WORKOUT OF THE DAY STRENGTH: NONE WOD (Agility) Teams of 2, only 1 working at a time: 1min/partner x 3 Rd/per (6min/ station) 2min rest between stations 1) Sledge Hammer hits 2) Tire Drags (45/25), as far as possible 3) Battling Ropes, as many hits as possible 4) 150′ Shuttle runs (75′ out and back)...

Wednesday 08.08.2018

August 7, 2018SiteplicityCrossFit WodBootCamp, CFEXP, CrossFit, CrossFit 978, CrossFit Leominster, Fitchburg, Leominster, Lunenburg, workout0

WORKOUT OF THE DAY STRENGTH: BB Single Leg DeadLifts 8/ side x 5 sets WOD (Speed) 21-15-9 DL Burpee (7min cap) L1- 225/155 L2- 155/105 L3- 95/65 At the 10min Mark 15-10-5 Row/ bike for Cals Burpees

Tuesday 08.07.2018

August 6, 2018SiteplicityCrossFit WodBootCamp, CrossFit, CrossFit 978, CrossFit Games, CrossFit Wachusett, Fitchburg, Leominster, Lunenburg, workout0

WORKOUT OF THE DAY STRENGTH: L-sit on Paralettes 5 sets of ME -Between each set perform 15 Resistance band pull-a parts. WOD (Balance) 300m Run 15 Pull-ups 30 Sit-ups x 5 Rds L1- CTBs, 20 GHDs L2- 200m run, BW L3- bike 12/10 cals, Jumping, 20 it-ups per round 20min Cap

Sunday 08.05.2018

August 4, 2018SiteplicityCrossFit WodBootCamp, CFEXP, Challenge, CrossFit, CrossFit 978, CrossFit Games, Fitchburg, Leominster, Lunenburg, workout0

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 7am -8:45 am.

Friday 08.03.2018

August 2, 2018SiteplicityCrossFit WodCFEXP, Challenge, CrossFit 978, CrossFit EXP, CrossFit Wachusett, Lunenburg, Nutrition, Paleo Diet, Running, workout0

WORKOUT OF THE DAY STRENGTH: Power Snatch 3.3.3.3.3 Building WOD (Mary) 5 HSPUs 10 Pistols 15 Pull-ups 20min AMRAP L1- rx’d L2- 10 Strict Press 95/65, 10 Lunges with BB, Jump pull-ups L3- 10 Strict Press (75/35), 10 B Squats w/ BB, 15 V-rows.

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