Call: (925) 292-9780

Tag

bootcamp livermore

FRIDAY WOD August 12, 2016

CrossFit WOD PERFORMANCE A. Every 2 minutes, for 10 minutes (5 sets): 20 Walking Lunges (32/24 kg KBs in each hand) B. Every 3 minutes, for 15 minutes (5 sets): Bench Press x 4-6 reps C. For time: 40/30 Calories of Assault Bike or Rowing 30 Thrusters (115/75 lbs) 20 Box Jump-Overs (24
Read More

THURSDAY WOD August 11, 2016

CrossFit WOD PERFORMANCE A. For time: Run 1200 Meters 40 Alternating Dumbbell Snatches (55/35 lbs) 40 Toes to Bar Run 800 Meters 20 Alternating Dumbbell Snatches 20 Toes to Bar Run 400 Meters 10 Alternating Dumbbell Snatches 10 Toes to Bar B. Two sets of: DB Rows x 6-8 reps Rest as ne
Read More

SATURDAY WOD August 6, 2016

CrossFit WOD PERFORMANCE + FITNESS   In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Wall Ball Shots (20/14 lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Wall Ball Shots (20/14 lbs) 400 Meter Run 100 Kettleb
Read More

THURSDAY WOD August 4, 2016

  CrossFit WOD PERFORMANCE A. Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups Note times for each set, and add them for total working time. B. Hawaiian Squatsx 8-10 reps per side Hollow Body Hold/Rocks x 45-60 seconds  
Read More

TUESDAY WOD August 2, 2016

CrossFit WOD PERFORMANCE A. Every 2 minutes, for 24 minutes (12 sets): Power Clean + Split Jerk Build over the course of the 12 sets to today’s heavy. B. Every 5 minutes, for 15 minutes (3 sets): 15 Pull-Ups 30 Push-Ups 45 Air Squats Complete each set as quickly as possible and note t
Read More

THURSDAY WOD July 28, 2016

  CrossFit WOD PERFORMANCE A. Every 2 minutes, for 20 minutes (10 sets): Split Jerk x 1 rep Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95 Goal is to establish perfect footwork and mechanics.   B. Complete as many rounds and reps as possible in 12 m
Read More

SUNDAY WOD July 24, 2016

BootCamp WOD INTENSITY   Come celebrate Coach Ron’s 45th Bday WOD today! Happy Birthday Ron!     “Ron 45!” Buy-In: 450 Meter run with partner w/ 45 lb plate A. AMRAP in 6 minutes: Partner Wheel Barrels* (Scale is plank up/downs or static plank while pa
Read More

SATURDAY WOD July 23, 2016

  CrossFit WOD PERFORMANCE + FITNESS Four sets for max reps of: 60 seconds of Rowing (for calories) Rest 60 seconds (while your partner rows if you have a teammate) 60 seconds of Jumping Loaded Squats (75/55 lbs) Rest 60 seconds 60 seconds of Strict Pull-Ups (any grip) Rest 60 se
Read More

WEDNESDAY WOD July 20, 2016

So many new faces! Welcome guys! CrossFit WOD PERFORMANCE + FITNESS A. Four sets of: Box Step-Ups x 8 reps each leg (rest 30 seconds between legs) Rest 60 seconds Single-Arm Dumbbell Row x 6-8 reps each arm Rest 60 seconds B. Complete as many rounds and reps as possible in 12 minutes
Read More

SUNDAY WOD July 17, 2016

BootCamp WOD INTENSITY   Surprise WOD with Coach Tony Alfonso….don’t miss out!!:)
Read More