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livermore fitness

FRIDAY WOD July 15, 2016

CrossFit WOD PERFORMANCE A. Front Squat Set 1: 5 reps @65% Set 2: 4 reps @75% Set 3: 3 reps @ 80% Set 4: 3 reps @85% Set 5: 1 rep @ 90% Set 6: 1 rep @95% Set 7: 1 rep @101% Set 8: 1 rep @ 101+% Rest 2 minutes between sets B. Five rounds for time of: Row 250 Meters 15 Pull-Ups 15 Wall
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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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Jennifer Fazio – November 2015 Athlete Spotlight

  Congratulations to our November Athlete of the Month, Jennifer Fazio!  Jennifer has made great strides in her fitness and health transformation in a short period of time. Jennifer shows up with a great attitude and pushes herself everyday in class. Have a great rest of year Jen
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WEDNESDAY WOD October 14, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. 4 sets of: Deadlift x 4-6 reps @ 21X1 (increase load to a working set of 75%-80%) Rest 30 seconds Handstand Push-Ups x 12-15 reps (consecutive or accumulated) Rest 2 minutes B. In teams of two, partners alternate rounds to complete 5 each
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THURSDAY WOD October 8, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Every 2 minutes, for 20 minutes (10 sets): Push Press + Push Jerk + Split Jerk Build over the course of the 10 sets to today’s heavy. Barbell Warm Up-Coach Choice B. Three rounds for time of: 6 Clean & Jerks (M-185#/W-135#) 12 Burpees
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WEDNESDAY WOD August 19, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Bench Press 6 Sets @ 20X1 tempo Rest 3 minutes between sets (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions) Perform the following reps and percentages: *
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SATURDAY WOD 6/6/15

TEAMWORK! Schedule for Today: 8am-9am: CrossFit Group WOD Class w/Coach Heather 9am-10am: CrossFit Group WOD Class w/Coach Heather 10am-12noon: OPEN GYM HOUR NEW WAVE:) (10am SKILLS CLASS cancelled, and will return next week) CrossFit WOD PERFORMANCE + FITNESS Workout of the Day In te
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THURSDAY WOD 5/21/15

CrossFit WOD FITNESS Workout of the Day A. EMOM (Every minute, on the minute) for 12 minutes: Minute 1 – Supine Ring Rows x 8 reps @ 2111 Minute 2 – L-Seated DB Press x 8 reps @ 2011 Minute 3 – Tempo Push-Ups x 10 reps @ 1111 B. EMOM (Every minute, on the minute) for 21 minutes: Minut
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SATURDAY WOD 5/2/15

CrossFit WOD DYNAMIC WARM UP Coach Choice PARTNER WOD Teams of 2 complete: “Eva” 5 Rounds: 800M Run 30 KB Swings  (American)  ( M-53#/W-70#) 30 Pull UPs One teammate will start the WOD, other teammate will complete 30 Mountain Climbers + 5 Burpees Once Mountain Climbers an
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SATURDAY WOD 4/11/15

SATURDAY PARTNER WOD!   CrossFit WOD DYNAMIC WARM UP Coach Choice STRENGTH Every 3 Mins for 3 sets: 3 High Bar Back Squats @ 95% PARTNER WOD Teams of 2 Complete: Buy in: 400 Meter Run with Plate.  (M-45#/ W-25#) Then Complete as a team: 200 Calories on Rower 100 Dumbbell Thruster
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