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livermore fitness

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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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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MONDAY WOD July 25, 2016

CrossFit WOD PERFORMANCE A. Every two minutes, for 20 minutes (10 sets) of: Halting Clean Deadlift + Clean Pull + Power Clean + Clean Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull. Olympic Barbell Warm up-Coach Choice B.
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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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FRIDAY WOD July 22, 2016

  CrossFit WOD PERFORMANCE A. High Bar 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 – 2 reps @ 95% Rest 2 minutes between sets B. Complete as many rounds and reps as possible in 15 minutes of: Run 200 Me
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WEDNESDAY WOD July 20, 2016

So many new faces! Welcome guys! CrossFit WOD PERFORMANCE + FITNESS A. Four sets of: Box Step-Ups x 8 reps each leg (rest 30 seconds between legs) Rest 60 seconds Single-Arm Dumbbell Row x 6-8 reps each arm Rest 60 seconds B. Complete as many rounds and reps as possible in 12 minutes
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MONDAY WOD July 18, 2016

CrossFit WOD PERFORMANCE + FITNESS A. Every 3 minutes, for 15 minutes (5 sets): Strict Overhead Press x 4-6 reps *Use heavy dumbbells or a barbell. Increase load. **Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility. B. Every 90 seconds, for 15
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SUNDAY WOD July 17, 2016

BootCamp WOD INTENSITY   Surprise WOD with Coach Tony Alfonso….don’t miss out!!:)
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