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CrossFit in Livermore

SATURDAY WOD October 24, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day “Auggie” In teams of two, complete as many rounds and reps as possible in 25 minutes of: 52 Wall Ball Shots (M-20#/W-14#) 52 Power Cleans (M-95#/W-65#) 52 Burpees 52 Kettlebell Swings (M-24k/W-16k)
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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 11/4/14

CrossFit WOD DYNAMIC WARM UP Jump Rope 3 minsMobility KB Warm Up: 10 KB Good Mornings 10 KB Halos 10 KB Lateral Stretches KB Bent over back shoulder (5-10 sec hold, 2x each side) SKILL: KB Clean,  KB Clean and Press METCON WOD 4 Rounds:1 Min KB Russian Swings (M-53#/ W-35#) *Two
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