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crossfit community livermore

SUNDAY WOD August 7, 2016

BootCamp WOD INTENSITY   “Dirty Dozen” A. AMRAP in 12 min. (With KB) 4 Windmills 8 Rack Squats 12 Snatches * Right side first, then switch to Left side. * Then do 8 Burpee Pull-Ups between rounds ……….Rest 2 minutes……… B. AMRAP in 12 min. One-Arm Racked/One-Arm Farmer’s Carry 50 m
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1RM TEST WEEK-Starts Monday 4/27/15

You have been working hard with this current squat and volume cycle, dialing in your nutrition and making awesome strength and conditioning gains. You also just got your first few strict pull ups and many other “firsts”.  As we are approaching the end of this squat and vol
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SUNDAY WOD 4/19/15

Thank you for everyone who attended “Papa Bear Strong Memorial WOD” honoring Bill Murray. CrossFit WOD DYNAMIC WARM UP Coach Choice METCON 2000m Row AFAP rest 2 mins 1000m Row AFAP rest 90 secs 500 M Row x 3 AFAP Rest 90 secs between sets     Boot Camp WOD CONDIT
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SATURDAY WOD 4/18/15

Schedule of Events: 8am-9am Group CrossFit Partner WOD 9am-10am Group CrossFit Partner WOD/”Papa Bear Strong Memorial WOD” 11am-1pm “Papa Bear Strong Memorial WOD and Potluck” 10am-12noon OPEN GYM   CrossFit WOD DYNAMIC WARM UP Run 400m Mobility Quick Body
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FRIDAY WOD 4/17/15

  CrossFit WOD DYNAMIC WARM UP Coach Choice Skill: Clean STRENGTH 3 Sets  High Hang Clean (High Thigh, Power Position) + Hang Clean (Below Knee) + Clean @ 70% (Use this as a warm up for next portion.  Focus on body position and timing) 4 sets of 1 cleans (singles) @ 90%  1RM *15-
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MONDAY WOD 4/13/15

    CrossFit WOD DYNAMIC WARM UP Row/Airbike 3 mins Mobility KB Warm Up Skill: 2 Handed KB Clean, KB Snatch STRENGTH Every 90 seconds for 5 sets complete: 2 High Bar Back Squats @ 80% of 1 RM METCON AMRAP 12 Mins: 2 Two Handed Kettlebell Cleans (Full Clean) (M-53#/ F-45#) 2
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SUNDAY WOD 4/12/15 SPRINTS AND DECK OF CARDS!

  CrossFit WOD DYNAMIC WARM UP Coach Choice METCON 5 x 100M Sprints rest 30 seconds between sprints.  100% output 4 x 200 Sprints Rest 1 Min Between sprints 2 x 400M Sprints rest 90 seconds between Sprints     Boot Camp WOD TEAM WOD Teams of 2, 3 or 4 will each receive
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FRIDAY WOD 4/10/15

  CrossFit WOD DYNAMIC WARM UP Run 400m Mobility Olympic Barbell Warm Up-Clean Skill:Clean STRENGTH 3 Sets  High Hang Clean (High Thigh, Power Position) + Hang Clean (Below Knee) + Clean @ 73% of 1RM Clean (Use this as a warm up for next portion.  Focus on body position and timin
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TUESDAY WOD 4/7/15

CrossFit WOD DYNAMIC WARM UP Row/Airbike 3 mins Mobility KB Warm Up Skill: KB Snatch STRENGTH Every 90 seconds for 3 sets: 5 Push Presses @ 80% of 1RM METCON EMOTM for 12 mins: 10 KB Snatches (53#/35#) 20 M Sprint 5 Burpees     Boot Camp WOD CONDITIONING WOD #1 3 Rounds for
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MONDAY WOD 4/6/15

    CrossFit WOD DYNAMIC WARM UP Jump Rope 3 mins Mobility Bodyweight Warm Up STRENGTH Every 90 seconds for 5 sets complete: 2 High Bar Back Squats @ 80% 1RM (We will be testing new 1RM’s very soon, as we come to the end of this volume phase/ squat cycle. If you have f
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