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Livermore Boot Camp

TUESDAY WOD March 14, 2017

  CrossFit WOD PERFORMANCE A. Every 2 minutes, for 20 minutes (10 sets): Power Clean + Split Jerk Build over the course of the 10 sets to something heavy. B. “Elizabeth” Complete rounds of 21, 15 and 9 reps for time of: Power Clean (135/95 lbs) Ring Dips         Cr
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SUNDAY WOD August 28, 2016

BootCamp WOD INTENSITY   With a continuous running clock, perform the following: 0:00 – 1000 Meter Row or 800m Run 5:00 – 75 Shoulder to Overhead (115/75 lbs) or DB Shoulder to Overhead 10:00 – 20/15 Muscle-Ups or 30 Strict Pull-Ups or Ring Rows 15:00 – 75 Wall Ball Shots (20/14
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MONDAY WOD August 22, 2016

CrossFit WOD PERFORMANCE A. Every 90 seconds, for 15 minutes (10 sets): Hang Clean + Clean Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85 B. Every 3 minutes, for 9 minutes (3 sets): Back Squat x 8 reps @ 70-75% of 1-RM C. “Helen” Three rounds for time of: Run 4
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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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TUESDAY WOD July 26, 2016

CrossFit WOD PERFORMANCE A. Every 6 minutes, for 30 minutes (5 sets): Run 400 Meters 12 Overhead Squats (155/105 lbs) 12 Chest-to-Bar Pull-Ups 12 Box Jump-Overs (24″/20″) B. Three sets of: Supine Ring Rows x 10-12 reps @ 2111 Rest 60 seconds Face-Down Chinese Planks x 60 seconds Rest
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WEDNESDAY WOD July 13, 2016

CrossFit WOD PERFORMANCE A. Every two minutes, for 20 minutes (10 sets): Hang Snatch + Snatch + Overhead Squat Coach Led Barbell Warm Up B. Complete as many rounds and reps as possible in 8 minutes of: 5 Power Snatches (135/95 lbs) 10 Burpee Box Jump-Overs     CrossFit WOD F
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The Murph Challenge – Saturday 5/28/16 at CrossFit 580, Livermore, CA

Scaling Options: No kip? Sub strict pullups @ 70% reps. A.“Murph Lite” 1200 m Run | 75 Pullups | 150 Pushups | 225 Squats | 1200 m Run B.“1/2 Murph” 800 m Run | 50 Pullups | 100 Pushups | 150 Squats | 800 m Run C.“Smurph” 800 m Run | 35 Pullups | 70 Pushups | 105 Squats | 800 m Run WE
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FRIDAY WOD March 25, 2016

CrossFit WOD PERFORMANCE A. Every two minutes, for 16 minutes (8 sets of): Overhead Squat x 3-4 reps Build in weight over the course of the 8 sets. B. “Nancy” Five rounds for time of: Run 400 Meters 15 Overhead Squats (95/65 lbs) C. Every two minutes, for 6 minutes (3 sets): Single Ar
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WEDNESDAY WOD November 18, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. 2 MIN STATIONS Every 2 minutes, for 20 minutes (5 sets) of: Station 1 – Front-Racked Barbell Alternating Reverse Lunges x 8-10 reps each leg @ 20X1 Station 2 – 60 seconds of Strict Handstand Push-Ups for max reps *(Station 1 
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TUESDAY WOD November 10, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Every three minutes, for 24 minutes (8 sets): Hang Snatch + Snatch B. In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of: 12 Wall Ball Shots (M-20#/W-14#) 12 Burpees  
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