Call: (925) 292-9780

Tag

livermore gym

WEDNESDAY WOD December 14, 2016

ARE YOU ALL EXCITED AND READY FOR THIS SATURDAY’S  “12 DAYS OF CHRISTMAS WOD” AND HOLIDAY POTLUCK PARTY!? The Saturday 8am Class is cancelled and we will start at 9am! Please bring your best Holiday cheer and dish/beverage! CrossFit WOD PERFORMANCE A. Every 2 minutes
Read More

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
Read More

MONDAY WOD August 15, 2016

CrossFit WOD PERFORMANCE + FITNESS A. Front Squat First, find 85% of your working max on Back Squat, then do the following front squats based on that number: 70% x 3 80% x 3 90% x 3 or more -5 Min Rest- B1. “Fran” 21-15- and 9 reps, for time of: Thruster (95#/65#) Pull-ups
Read More

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
Read More

WEDNESDAY WOD June 22, 2016

CrossFit WOD PERFORMANCE A. Every 90 seconds, for 12 minutes (8 sets): 4-Stop Halting Clean Deadlift + Hang Clean (Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang
Read More

FRIDAY WOD November 6, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day For time: 30 Ground to Overhead (M-95#/W-65#) 30 Pull-Ups 400 Meter Run 20 Ground to Overhead (M-95#/W-65#) 20 Pull-Ups 400 Meter Run 10 Ground to Overhead (M-95#/W-65#) 10 Pull-Ups
Read More

SUNDAY WOD September 27, 2015

WOD CrossFit + Boot Camp A. 5 Rounds for time: 10 Box Jump Step Over 10 Ball Slams 10 Seated DB Press 20 Doubles/60 Singles   B. 5 Rounds for Time: 10 KB Swings 10 KB Push Press 10 Goblet Squats 20 Doubles/60 Singles
Read More

THURSDAY WOD September 24, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Complete as many rounds and reps as possible in 8 minutes of: 8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses 8 Strict Supinated-Grip Pull-Ups Rest 4 minutes, and then.. B. Complete as many rounds and reps as possible i
Read More

WEDNESDAY WOD September 23, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
Read More

MONDAY WOD September 14, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Every 8 minutes, for 40 minutes (5 sets) for times of: Alternating Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps Pull-Ups x 15 reps Run 400 Meters B. Three sets of: Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Read More