TOP NEWS:Sunday Open Gym 10a-11a. SIGN UP TODAY

Wod

Tuesday December 31, 2019

 

**Holiday Schedule: New Years Eve: 8,9 and 10am only, New Years Day: Closed**

Schmalls’

For time (40 cap)
Run 800 meters
Then
2 rounds of:
50 Burpees
40 Pull-ups
30 Pistols
20 Kettlebell swings 53/35
10 Handstand push-ups
Then
Run 800 meters

*Compare to 12/31/18

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Monday December 30, 2019

Strength

Overhead Squat
5-4-3-2-1-1-1

‘Under Over’

For time (10 cap)
21-15-9
Overhead squats 115/75
Box Jumps 30/24

 

Week Overview

Overhead squats to kick off the week so start warming up those wrists now. Tuesday will be a Hero workout. Wednesday we are closed.  Thursday we start 2020’s first workout with a nice long aerobic one with running, wall balls and light hang cleans.  Friday we’ll be doing some heavy push jerk triples follow by a metcon with some jerks and bar muscle ups.  Saturday will be bodyweight “cardio style” partner workout.

Saturday December 28, 2019

‘Partner Cardio’

AMRAP 25
12/8 Calorie Bike
8 Dumbbell box step up overs 24/20 (50/35#)
200 Meter run

*Alternating movements with a partner.

Friday December 27, 2019

‘Grip and Go’

For time ( 10 cap)
5 Rounds of
10 Power cleans 95/65
10 Wall balls 20/14
10 Toes to bar

Thursday December 26, 2019

‘Open workout 13.1’

AMRAP 17
40 Burpees to 6” target
30 Snatches 75/45
30 Burpees to 6” target
30 Snatches 135/75
20 Burpees to 6” target
30 Snatch 165/100
10 burpees to 6” target
Max effort Snatches 210/120

Wednesday December 25, 2019

Merry Christmas from CrossFit Livermore!

Just as a reminder we will be closed for Christmas. Hope everyone is enjoying the holidays with their family and friends.

Tuesday December 24, 2019

‘The Grinch’

For Time (45 cap)
1 Snatch 95/65#
2 Burpees
3 Thrusters 95/65#
4 Chest to bar
5 Box Jumps 24/20’’
6 Wall Balls 20/14#
7 Jerks 95/65#
8 Kettle Bell swings 53/35#
9 Power Cleans 95/65#
10 Toes to bar
11 Handstand push ups
1200M run or 12oz of beer

Monday December 23, 2019

Strength

Bench Press
3 Heavy Triple

‘Med Bench’

4 rounds of
2 minutes on/ 2 minutes
300/250 Meter row
10 Bench press 135/95
Max effort Med-ball cleans 20/14 I.R.T.

Week Overview

Bench press and med-ball cleans cause Tuesday’s “12 days of Christmas” workout has literally every other movement in it.  Wednesday we are closed.  Thursday is CrossFit Open 13.1 Repeat (Snatches).  Friday we’ll  be doing light power cleans, wall balls and toes to bar.  Saturday will be a cardio heavy partner workout to work off that Holiday cheer.

Saturday December 21, 2019

Strength

Strict press
5-4-3-2-1-1-1

‘Pressto’

For time (3 cap)
500 Meter row
Rest 5 Minutes
AMRAP 7
2,4,6,8,10.. so on
Strict press 95/65
Hand release push ups

*Strict press from the floor

Friday December 20, 2019

‘Gripperler’

5 rounds of
3 minutes on/ 3 minutes off
12/8 Calorie bike
8 Dumbbell hang squats cleans 50/35
6 Burpee box jumps 24/20
Max effort Rope climbs 15′ I.R.T.

Thursday December 19, 2019

‘Power Hour’

30 rounds of
30 seconds on/ 30 seconds off
Row or Bike

Wednesday December 18, 2019

‘Heavy Row’

AMRAP 14
1000/850 Meter row
then
12 Handstand push ups 
6 Deadlifts 275/185

Tuesday December 17, 2019

‘WG Chipper’

For time (25 cap)
400 Meter run
then
3 rounds of
10 Clean and jerks 95/65
10 Chest to bar pull ups
then
800 Meter run
then
3 rounds of
10 Snatches 95/65
10 Toes to bar
then
400 Meter run

 

Monday December 16, 2019

Strength

Front Squat
5-4-3-2-1-1-1

‘Jump Start’

For time (7 cap)
3 rounds of
60 Double Unders
15 Front squats 115/75

Week Overview

We start the week with heavy front squats. Tuesday we’ll have a chipper with light clean and jerks, pull-ups, snatches and toes to bar.  Wednesday will be some rowing and heavy deadlifts. Thursday will be a crowd favorite 30 seconds  on/ 30 seconds off. Friday we’ll have some burpees, dumbbell hang squat cleans and rope climbs.  Saturday we’ll do some heavy strict presses follow by a short row sprint followed by some more pressing.

Saturday December 14, 2019

‘All In’

For time (25 cap)
100/80 Calorie row
100 Push press 95/65
100 Deadlifts 95/65
100 Hand-release push ups
100 Pull ups
100 Burpees

*With a partner, split reps anyway

Friday December 13, 2019

‘Turn Over’

AMRAP 18
7 Box jump overs 24/20
9 Kettlebell swings 70/44
11 Wall balls 20/14

Thursday December 12, 2019

Midline

4 rounds of
15 seconds on/ 45 seconds off
L-sit hold

‘Restless’

15 Rounds of:
1:30 on/ 30 seconds off
Row, Bike or Ski

Wednesday December 11, 2019

‘Bike Blunder’

5 rounds of
3 minutes on/ 3 minutes off
15/10 Calorie bike
12 Dumbbell snatches 50/35 (alternating arms each rep)
9 Toes to bar
Max effort Calorie row I.R.T.

Tuesday December 10, 2019

‘Ruster’

For time (15 cap)
18 Thrusters 95/65
400 Meter run
15 Thrusters 95/65
400 Meter run
12 Thrusters 95/65
400 Meter run
9 Thrusters 95/65
400 Meter run
6 Thrusters 95/65

Monday December 9, 2019

Strength

Push Jerk
5-4-3-2-1-1-1

‘Stage 5 Clinger’

AMRAP 11
9 Hang cleans 135/95
12 Push jerks 135/95
15 Pull ups

Week Overview

Monday kicks off with some heavy push jerks.  Tuesday we’ll see some running and thrusters.  Wednesday will be Bike, toes to bar and light snatches.  Thursday we are going 90 seconds on/ 30 seconds off bike or row.  Friday will be a longer AMRAP with short reps of box jumps, kettlebell swings and wall balls.  Saturday will be a chipper style partner workout.

Saturday December 7, 2019

‘Race to 65’

5 rounds of
1:30 on/ 1 minute off
10 Burpees
Max effort Overhead squats 115/75 I.R.T.

*The goal is to try and complete 65 Overhead squats in 5 rounds or less.

Friday December 6, 2019

Strength

Deadlift
5-4-3-2-1-1-1

‘Dead Strict’

AMRAP 9
3,6,9,12.. so on
Deadlifts 205/135
Strict handstand push ups

Thursday December 5, 2019

Midline

Every 90 seconds for 3 sets
10 Second hollow hold
5 Knee tucks
6 Jack knives
5 Hollow reaches
10 Second hollow hold

‘First come, First serve’

For time
5k row or 300/200 Calorie bike

 

Wednesday December 4, 2019

Strength

Bench Press
5-4-3-2-1-1-1

‘Speed Ropes’

For time (10 cap)
5 rounds of
10 Burpee box jumps 24/20
3 Rope climbs 15′

Tuesday December 3, 2019

‘Open Chipper’

AMRAP 16
60/50 Calorie row
50 Wall balls 20/14
40 Toes to bar
30 Power cleans 135/95
20 Jerks 135/95
10 Burpee ring muscle ups

Monday December 2, 2019

‘Regional Lunge’

3 rounds of
3:30 on/ 3:30 off
40 Double unders
8 Alternating arm thrusters 50/35
24′ Regional lunges 50/35
8 Alternating arm thrusters 50/35
24′ Regional lunges 50/35
Max effort Handstand walk I.R.T.

 

Weekly Overview

Todays workout is inspired by Filthy 150 event 5. Tuesday will be a chipper style workout with rowing, power cleans, wall balls, jerks and toes to bar. Wednesday will be a Bench press followed by a short Burpee box jump and rope climb workout.  Wednesday will be a chipper style workout with rowing, power cleans, wall balls, jerks and toes to bar.  Thursday will be a 5k row.  Friday is Deadlifts with a short deadlift and handstand push up workout to follow.  Saturday will be interval style workout with a short sprint before some overhead squats.