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bootcamp livermore

THURSDAY WOD September 24, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Complete as many rounds and reps as possible in 8 minutes of: 8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses 8 Strict Supinated-Grip Pull-Ups Rest 4 minutes, and then.. B. Complete as many rounds and reps as possible i
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SUNDAY WOD September 20, 2015

WOD CrossFit + BootCamp A. 3 Rounds for time: 800 m Run/1000m Row 10 GHD Sit Ups 20 Wall Balls 30 Cross Body Plank K2E (1,2,3…) B. 6 Min AMRAP 10 Ball Slams 10 Sit Up + OH Press 10 Frog Jumps (touch ground, forward/backward jump)
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THURSDAY WOD September 17, 2015

Master Athlete John..nice work! CrossFit WOD PERFORMANCE Workout of the Day A. Four sets of: Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0 Rest 60 seconds L-Sit x 30-60 second hold (if you cannot do this consecutively, accumulate the time) Rest 60 seconds B. Complete as many roun
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SUNDAY WOD September 13, 2015

WOD BootCamp + CrossFit  A. 6 Min EMOM Buy In: 250 ft Run Rest of Min: Side Lying V Ups -1 Min Rest- B. 6 Min EMOM Buy In: Turkish Get Up (Alternating) Rest of Min: Mountain Climbers (1,2,3…) -1 Min Rest – C. 6 Min EMOM Buy In: 5 Ball Slams Rest of Min: Singles or Doubles -1 Min Rest-
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SATURDAY WOD September 12, 2015

Krys…BAAAMM!! CrossFit WOD PERFORMANCE + FITNESS Workout of the Day Teams of 2 Complete: 150 Wall Balls (M-20#/W-14#) 100 Box Jumps/Step Ups (step downs only)  (M-24#/W-20) 150 Russian KB Swings (M-53#/W-35#) 100 Jumping Slam Balls  (M-30#/W-20#) * One Person working at a time.
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FRIDAY WOD September 11, 2015

September 11, 2015, will mark the 14th anniversary of the devastating 9/11 attacks on the United States of America. And to honor the lives of those lost in the terror attack, many CrossFitters will be taking part in the 9/11 Memorial Day Workout. CrossFit WOD PERFORMANCE + FITNESS 
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THURSDAY WOD September 10, 2015

Boot Camp 580  Evening Crew! CrossFt WOD PERFORMANCE Workout of the Day A. Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – Strict Handstand Push-Ups x Max Reps Minute 2 – Alternating Pistols x 12-16 reps Minute 3 – Toes to Rings x 6-8 reps B. For time: Run 800 Meters
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SUNDAY WOD September 6, 2015

WOD CrossFit + BootCamp A. 8 Min AMRAP 10 DB GTO (5/5) 10 DB Thrusters 10 Push Ups -90 sec Rest- B. 8 Min AMRAP 10 Box Jumps/Step Ups 10 Lateral Box Step Overs 10 Drop Squats -90 sec Rest- C. 8 Min AMRAP 10 Seated Leg Raise + Pike 10 Windshield Wipers (5/5) 10 Abx Sit Ups -90 sec Rest
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SATURDAY WOD September 5, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day Complete in Teams of 2: AMRAP 20 Mins: 15 Hang Power Cleans (M-95#/ W-65#) 21 Thrusters  (M-95#/ W-65#) 21 Pull Ups *One teammate will work on completing a round.  Other teammate will complete 100 m Run (50 Meters of it will be bac
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FRIDAY WOD September 4, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Teams of 2 or 3 must complete a total of 4 sets each (each person does 4 sets) as quickly as possible of: Row 500 Meters — 5 Hand-Release Push-Ups 10 Box Jumps (24″/18″) (step downs) 5 Hand-Release Push-Ups 10 Box Jumps (24″/18″
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