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CrossFit Livermore

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
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FRIDAY WOD August 5, 2016

CrossFit WOD PERFORMANCE A. Every 2 minutes, for 24 minutes (12 sets): Push Press x 1 rep Build over the course of the 12 sets to today’s heavy single. B. For time: Row 1000 Meters 50 Shoulder to Overhead (115/75 lbs or 55% 1 RM Push Press) C. Two or Three sets, not for time, of: Bent
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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  
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MONDAY WOD August 1, 2016

CrossFit WOD PERFORMANCE + FITNESS A. Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) Minutes 3-4, 9-10 & 15-16: Ha
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SATURDAY WOD July 30, 2016

CrossFit WOD PERFORMANCE + FITNESS   In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of: 10 Dumbbell or Barbell Ground to Overhead 10 Chest-to-Bar Pull-Ups 200 Meter Sprint
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FRIDAY WOD July 29, 2016

  CrossFit WOD PERFORMANCE A. Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 1 rep @ 101+% OPTIONAL – 1 rep @ 103-105% Rest 2-3 minutes between sets B. Complete rounds of 21, 15 and 9 reps of: 135/9
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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
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WEDNESDAY WOD July 27, 2016

CrossFit WOD PERFORMANCE + FITNESS A. Four sets of: Romanian Deadlift x 6 reps @ 4011 Rest 30 seconds Supine Hamstring Curls with Medicine Ballx 20 reps @ 11X0 Rest 30 seconds Nose-to-Wall Handstand Hold x 60 seconds Rest 30 seconds B. Complete as many rounds and reps as possible in 8
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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
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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
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