The CrossFit Livermore blog

Core 5

Core 54 sets of5 Minutes ofBike or Row1 Minute ofPlank1 Minute ofSit ups


Prehab2 sets of10 Tricep openers5 Knee over toe lunges PushersFor time (5 cap)30 Handstand push ups30 Toes to barREST 2 MINFor time (2 cap)150 Double…

Bunny Hop

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

Kettle Climber

Kettle ClimberFor time (23 cap) 800 Meter run 60 Kettle bell swings 53/35 600 Meter run 40 Kettle bell swings 53/35 4 Rope climbs 400…

The Two Of Us

Strength Every 90 seconds for 7 sets3 Strict press The Two Of UsAMRAP 20 40 Burpees 60 Strict press 75/55 80 Sit ups 100 Calorie…

In The Fold

Prehab2 sets of10 Slant board squats10 PVC pipe lat openers Strength Every 90 seconds for 7 sets2 Power snatches In The Fold5 Rounds of10 Toes…

Bike Sprinters

Bike Sprinters25 Sets of:15 fast / :45 slow spinBike for calories

Hold The Line

StrengthEvery 90 seconds for 7 sets1 Deadlift1 Hang power clean1 Front squat1 Push jerk Hold The LineFor time (15 Cap)18-15-12-9-6 reps of:deadlift at 95/65 lbhang…

The Day After

The Day After 5 Rounds of2 minutes on/ 2 minutes off15/10 Calorie row 45 Double Unders15/10 Calorie bike


7AM, 8:30AM and 10AM Classes Only Murph For Time1 Mile runThen100 Pull ups200 Push ups300 SquatsThen1 Mile run

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