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pleasanton bootcamp

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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TUESDAY WOD October 6, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. 3 sets of: Overhead Squat x 8-10 reps @ 30X1 Rest 2 minutes Weighted Pull-Ups x 3-5 reps @ 21X0 Rest 2 minutes B. 4 rounds for time of: 60 Double-Unders 30 Wall Ball Shots (M-20#/W-14#) 15 Pull-Ups   CrossFit WOD FITNESS Workout of t
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SUNDAY WOD October 4, 2015

WOD CrossFit + BootCamp   A. 12 Min Infinity Ladder by 3s Pull Ups/ Ring Rows Burpee Box Jumps Hi Lo Planks *250 m run after each round. B. 3 Min AMRAP 100 ft Shuttle Sprint 10 Goblet Squats -90 sec rest- C. 3 Min AMRAP 5 Push Ups 10 Ball Slams -90 sec rest- D. 3 Min AMRAP 5 Ring
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FRIDAY WOD October 2, 2015

Happy Birthday Coach Steve Pachan! We hope you have a great day! CrossFit WOD PERFORMANCE + FITNESS “PACHAN” For time: 10 Deadlifts (M-315#/W-225#)  2k Row 19 Burpee Box Jumps (M-30″/W-24″) 88 Wall Balls (M-20#/W-14#) 27 Pull Ups (*scale as needed)  
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MONDAY WOD September 28, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Every two minutes, for 16 minutes (8 sets) of: SNATCH x 1.1.1 (rest 5-7 seconds between singles..Full Squat, not Power) Build over the course of the 8 sets to today’s Heavy Triple. Burgener Warm Up B. In teams of two, partners alternate c
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SATURDAY WOD September 26, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day In teams of two, with only one partner working at a time, complete: 100 Burpees 100 Dumbbell or Barbell Ground to Overhead 100 Box Jump Overs Teammates may partition reps however they’d like, but the non-working partner must be in
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TUESDAY WOD September 22, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Three sets of: Bench Press x 4-6 reps @ 20X1 (increase load after each set) Rest 60-90 seconds Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0 Rest 60-90 seconds B. Complete as many rounds and reps as possible in 15 mi
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WEDNESDAY WOD September 16, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets) of: Shoulder Strict Barbell Press x 2-3 reps @ 20X1 Build over the first 3-4 sets, then finish with 4-5 heavy sets of 2-3 reps. B. 5 rounds for time of: Push Press x 10 reps (M-115#/W-75# or 55-60%
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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
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FRIDAY WOD September 11, 2015

September 11, 2015, will mark the 14th anniversary of the devastating 9/11 attacks on the United States of America. And to honor the lives of those lost in the terror attack, many CrossFitters will be taking part in the 9/11 Memorial Day Workout. CrossFit WOD PERFORMANCE + FITNESS 
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