The CrossFit Livermore blog

CFL Workouts

Daily Workouts Can Be Found Here All workouts will be posted to WOD Together


Mobility Recovery Class

CrossFit Open Workout 14.1

Strength EMOM 101 Power snatch CrossFit Open Workout 14.1AMRAP 1030 Double unders 15 Snatches 75/55


WhiteFor time (30 cap) 5 rounds of 3 Rope climbs10 Toes to bar21 Overhead walking 45/25 (plate)400 Meter run U.S. Army First Lieutenant Ashley White, 24, of…

Inch Wormed

MidLineEvery 2 minutes for 2 sets10 Second hollow hold5 Knee tucks 5 V-Ups6 Jack knifes10 Second hollow hold Inch Wormed EMOM 21M1: 15/10 BikeM2: 7 Inch…

Big Round

Strength 10 Rep max Hang power cleanEvery 2 minutes for 5 setsSet 1: 10 Empty barbell Set 2: 10 light weightSet 3: 5 moderate weight Set 4:…

French Press

StrengthEvery 90 seconds for 10 sets5-5-3-3-3-1-1-1-1-1 French Press4 sets2 on/ 2 off250/200 Meter row12 Push press 95/65Max effort bar facing burpees IRT

Trail Runner

Strength Every 2 minutes for 6 sets8-6-4-2-2-2 Trail RunnerFor time (18 CAP)800 Meter run30 Back squats (body weight)800 Meter run15 Back squats (body weight)

Push & Pull

Strength 10 Rep max Bench pressEvery 2 minutes for 5 setsSet 1: 10 Empty barbellSet 2: 10 light weightSet 3: 5 moderate weightSet 4: 5…

Big Foot

StrengthEvery 90 seconds for 7 sets2 power cleans Big FootFor time (12 cap)10 Wall balls 20/1415 Power cleans 95/6520 Wall balls 20/1415 Power cleans 115/7530…

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