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bootcamp livermore

THURSDAY WOD September 3, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Four sets of: Barbell Push Press x 3-5 reps Rest 90 seconds Strict Weighted Pull-Ups x 3-5 reps Rest 90 seconds *increase weight after each round B. 600 Meter Partnered Farmer’s Carry Teams of two must move as much weight as possible 600
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WEDNESDAY WOD September 2, 2015

Olympic Weightlifting Class tonight with Coach Christina 6:30pm-7:30pm! CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Five sets of: Back Squat x 10 reps @ 30X0 (work up to 70%-75% Range of 1RM or heavy/challenging weight:goal is all 10 reps at a heavy weight) Rest 30 second
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TUESDAY WOD September 1, 2015

Saturday 9-19-15 @ CrossFit 580 Livermore, CA. Click here to register. CrossFit WOD PERFORMANCE Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets): 3-Position Clean (high hang, mid-thigh, and then from the floor) *Coach Led 3 Position Clean Warm Up *Tall Clean Drills B. In
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MONDAY WOD August 31, 2015

Have you registered yet? Save a Pair. Save a Life. CrossFit WOD PERFORMANCE Workout of the Day A. Weighted Pull-Ups In six attempts or less, find your 1-RM Weighted Pull-Up. *Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM B. Complete as many reps as possibl
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SUNDAY WOD August 30, 2015

Click here to sign up for our next CrossFit On Ramp series! WOD CROSSFIT + BOOTCAMP A. 3 Rounds 1 Min Each Station Calorie Row/Airbike Ball Slams OHWL (1,2,3…) Ring Rows KB Swings *No rest b/w stations, 90 sec b/w rounds B. 2 Min Eccentric Sit Ups (Temp 2×01) -30 sec rest- C. 3 x
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FRIDAY WOD August 28, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Four sets of: Front Squat x 3-5 reps (increase load as needed, do not max out) Rest 10 seconds Tall Box Jumps x 1.1.1.1.1 (rest 5-7 seconds between singles) Rest 3 minutes between sets B. For time: Row 1000 Meters immediately followed by,
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TUESDAY WOD August 25, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Deadlift work up to a new 3-RM (with PERFECT posture and mechanics) @ 20X0 tempo (keep the tempo here, very important) * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps
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MONDAY WOD August 24, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Take 15 minutes to build to a Heavy Jerk or Snatch Balance – (choose based on which you feel needs more work.) Coach Led Barbell/PVC Burgener Warm up (Performance + Fitness do this warm up together) 3x Down and Finish (Keep bar Close) 3x
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SUNDAY WOD August 23, 2015

WOD CROSSFIT + BOOTCAMP A. For Time 15 Pull Ups/Ring Rows 15 Burpee Box Jumps 250 m Run 10 Pull Ups/Ring Rows 10 Burpee Box Jumps 400 m Run 5 Pull Ups/Ring Rows 5 Burpee Box Jumps 800 m Run B. 8 Min Alternating EMOM Buy In A: 20 Double Unders or 40 Singles or 20 Tuck jumps Rest of A:
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FRIDAY WOD August 21, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. “Gymnastics Challenge” Complete as many reps as possible for each of the following: 2 Minutes of Muscle-Ups Rest 60 seconds 2 Minutes of Alternating Pistols with Kettlebell (M-24kg / W-16 kg) Rest 60 seconds 2 Minutes of Strict Handstand
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