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Monday December 31, 2018

 

**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

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.

Saturday December 29, 2018

**Today is Bring a Friend Day, all classes are free for friends and family**

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

‘Running Chief’

AMRAP 20
Partner 1: 100 meter run
Partner 2: 1 round of “Chief”
*Chief = 3 Power cleans 135/95, 6 Push ups, 9 Squats

Friday December 28, 2018

‘Back 2 Back’

2 Round of:
AMRAP 3
5 Jerk    115/75
10 Deadlifts 115/75
15 Box Jumps 24/20
Rest 3
AMRAP 3
5 Jerk 115/75
10 Deadlifts 115/75
15 Toes to bar
Rest 3

Thursday December 27, 2018

‘Road Trip’

0:00-10:00
2000 Meter row
10:00-15:00
Rest
15:00-25:00
100 Calorie bike
25:00-30:00
Rest
30:00-40:00
1 Mile run

Wednesday December 26, 2018

‘Rower X’

5 rounds of
2 minutes on/ 2 minutes off
20/15 Calorie row
10 Overhead squats 115/75
max effort bar facing burpees I.R.T.

Tuesday December 25, 2018

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.

Monday December 24, 2018

‘The Grinch’

For Time (45 cap)
1 Snatch 95/65#
2 Bar Facing 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 Hand release push ups
1200M run or 12oz of beer

Saturday December 22, 2018

**Holiday Hours: Christmas Eve (12/24) 8,9 and 10am only, Christmas (12/25) closed.**

Strength

Front Squat
5-3-1-1-1
*From rack.

 

‘The Last One’

For time
800 Meter run
30 Front Squats 155/105
800 Meter run
*From the Floor.

Friday December 21, 2018

**Holiday Hours: Christmas Eve (12/24) 8,9 and 10am only, Christmas (12/25) closed.**

Strength

Heavy single Strict press
Heavy single Push press
Heavy single Push jerk
*Not a 1RM. From rack.

‘17.5ish’

AMRAP 10
9 Push jerks 115/75
35 Double unders

Thursday December 20, 2018

‘Tri Sprint’

Every 5 minutes for 7 sets
300 Meter run
250/200 Meter row
10/8 Calorie bike

Wednesday December 19, 2018

Strength

Deadlift
Heavy single, not a 1RM.

 

00’Heavy Movers’

AMRAP 15
6 Deadlifts 275/185
9 Burpees
12 Box jumps 24/20 (Step downs)

 

Tuesday December 18, 2018

Strength

Lateral Box Step ups
4-4-4
*4 On each leg

‘Wally Bar V2’

For time (22 cap)
4 rounds of
400 Meter run
30 Wall balls 20/14
15 Pull ups

 

Monday December 17, 2018

Weightlifting

2 Position power clean + 1 Push press
*Hip, below the knee.

 

‘Hang In there’

AMRAP 10
3,6,9,12,15.. so on
Handstand push ups
Hang power clean 135.95#

Saturday December 15, 2018

‘Marathon Helen’

AMRAP 18
600 Meter run
12 Strict Pull ups
36 Kettlebell swings 53/35

Friday December 14, 2018

‘Dirty 30’

For time (14 cap)
30 Squat snatches 75/55
15 Burpee box jumps overs 24/20
30 Overhead squats 75/55
15 Burpee box jump overs 24/20
30 Thrusters 75/55
15 Burpee box jumps 24/20

 

Thursday December 13, 2018

**Today is Bring a Friend day, all classes are free for friends and family!**

‘This or That’

Every 4 minutes for 28 minutes (7 sets)
500 meter row + 10 hollow rocks
30/20 cal bike + 10 hollow rocks
400 meter run + 10 hollow rocks

Pick one or mix it up each round. 

 

Wednesday December 12, 2018

‘Golden 50’

For time (15 cap)
50 Hand release Push Ups
50 Deadlifts 95/65
50 Push press 95/65
50 Calorie Row
50 Ring dips

 

 

Tuesday December 11, 2018

‘Killer Kettle’

AMRAP 20
8 kettlebell snatches 53/35 (right arm)
100 meter kettlebell carry (right arm)
8 Kettlebell snatches 53/35 (left arm)
100 meter kettlebell carry (left arm)
400 meter Run

 

 

Monday December 10, 2018

Weightlifting

Squat Clean

 

‘Ab Ripper X’

AMRAP 12
35 Double unders
14 Toes to bar
7 Squat Cleans 135/95

Sunday December 9, 2018

*** We are closed Sunday Oct. 9th***

Saturday December 8, 2018

**Reminder our Holiday party is Saturday at 7pm!**

***We will be closed Sunday the 9th***

‘Punisher #3’

AMRAP 14
50 Calorie row
40 Kettlebell swings 53/35
30 Box jumps 30/24
20 Snatches 115/75
10 Muscle ups

*35/25 Calorie Bike can be subbed for row.

Friday December 7, 2018

Weightlifting

Squat clean thruster

‘Thruster Dash’

For time
800 Meter run
30 Thrusters 135/95
800 Meter run

Thursday December 6, 2018

‘Casual Cardio V2’

EMOM 30
M1: 15/12 Calorie Bike
M2: 20 sit ups
M3: 200M run

Wednesday December 5, 2018

Strength

Weighted Pull ups
5-3-3-1-1-1

 

‘Single Double’

AMRAP 12
21 Double Unders
7 Single arm dumbbell push press 50/35 (Right Arm)
21 Double Unders
7 Single arm dumbbell push press 50/35 (Left Arm)
21 Double Unders
14 Ring Dips

Tuesday December 4, 2018

Strength

Back Squat
5-3-3-1-1-1

 

‘Kettle Cuffed’

AMRAP 7
10 Kettlebell squat cleans 53/35
25′ Front rack lunge with kettlebell 53/35
10 Box jumps overs 24/20
25′ Front rack lunge with Kettlebell 53/35

Monday December 3, 2018

‘Deception’

For time (16 cap)
4 rounds of:
18 Wall balls 20/14
15 Hang cleans 95/65
12 Bar facing burpees
9 Toes to bar
*compare to 4/12/17

Saturday December 1, 2018

‘Ripe Tide’

AMRAP 3
Calorie row
Rest 1 minute
AMRAP 9
30 Deadlift 135/95
20 Jerks 135/95
30 Lateral bar over burpees
Rest 1 minute
Calorie Bike