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CrossFit Livermore

SATURDAY WOD February 23, 2019

CrossFit WODPERFORMANCE Three sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Box Jumps (24″/20″) 60 seconds of Push Press (95/65 lbs) 60 seconds of Rowing (for Calories) Rest 60 seconds CrossFit WODFITNESS Three sets for ma
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FRIDAY WOD February 22, 2019

CrossFit WODPERFORMANCE A. Every 3 minutes, for 18 minutes (6 sets) of: Back Squat * Set 1 – 3 reps @ 70% of 1-RM Back Squat * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 rep @ 90% * Set 5 – 3 reps @ 85% * Set 6 – 3 reps @ 85% B. For time: 800 Meter Run 150 Air Squats 800
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THURSDAY WOD February 22, 2019

CrossFit WODPERFORMANCE A. Five sets of: Push Press x 4-5 reps Rest 2 minutes Build to today’s heavy 4-5 reps. B. Complete as many rounds and reps as possible in 10 minutes of: 15 Push Presses (95/65 lbs) 15 Deadlifts (95/65 lbs) 30 Double-Unders CrossFit WODFITNESS A. Every 90 second
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WEDNESDAY WOD February 20, 2019

CrossFit WODPERFORMANCE A. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – 4-8 Ring Muscle-Ups Station 2 – 50-75 Foot Handstand Walk (use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing) Station 3 – L-Sit x 60 seco
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MONDAY WOD February 18, 2019

CrossFit WODPERFORMANCE + FITNESS “Invictus Baseline Interval Test”  Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots (20/14 lbs to 10′) Please note times for each set. You will keep these times for future compar
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THURSDAY WOD February 14, 2019

CrossFit WODPERFORMANCE + FITNESS A. Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – Supinated-Grip Strict Pull-Ups x 6-8 reps @ 2110 (add weight if you’re capable of maintaining tempo and rep range) Station 2 – 60-Meter Suitcase Carry + Waiter’s Carry (hold a heavy DB or KB
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WEDNESDAY WOD February 13, 2019

CrossFit WODPERFORMANCE A. Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @ 95+% B. Complete as many rounds and reps as possible
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FRIDAY WOD November 17, 2017

CrossFit WOD PERFORMANCE A. Take 15-20 minutes to build to today’s 1-RM Push Press B. Every 6 minutes, for 18 minutes (3 sets) for times: Row 500 Meters 20 Push Presses (115/75 lbs) 15 Toes to Bar       CrossFit WOD FITNESS A. Four sets of: Dumbbell or Barbell Push Pres
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