Call: (925) 292-9780

Tag

best gym in livermore

MONDAY WOD August 15, 2016

CrossFit WOD PERFORMANCE + FITNESS A. Front Squat First, find 85% of your working max on Back Squat, then do the following front squats based on that number: 70% x 3 80% x 3 90% x 3 or more -5 Min Rest- B1. “Fran” 21-15- and 9 reps, for time of: Thruster (95#/65#) Pull-ups
Read More

SUNDAY WOD August 14, 2016

BootCamp WOD INTENSITY   Teams of 2, 3 or 4 will each receive a deck of cards. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continu
Read More

THURSDAY WOD August 11, 2016

CrossFit WOD PERFORMANCE A. For time: Run 1200 Meters 40 Alternating Dumbbell Snatches (55/35 lbs) 40 Toes to Bar Run 800 Meters 20 Alternating Dumbbell Snatches 20 Toes to Bar Run 400 Meters 10 Alternating Dumbbell Snatches 10 Toes to Bar B. Two sets of: DB Rows x 6-8 reps Rest as ne
Read More

MONDAY WOD August 8, 2016

CrossFit WOD PERFORMANCE A. Every 3 minutes, for 24 minutes (8 sets): Deadlift *Set 1 – 4 reps @ 50-60% *Set 2 – 4 reps @ 60-65% *Set 3 – 3 reps @ 65-70% *Set 4 – 3 reps @ 70-75% *Set 5 – 2 reps @ 75-80% *Set 6 – 2 reps @ 80-85% *Set 7 – 1 rep @ 85-90% *Set 8 – Test 5-RM B. For time:
Read More

SUNDAY WOD August 7, 2016

BootCamp WOD INTENSITY   “Dirty Dozen” A. AMRAP in 12 min. (With KB) 4 Windmills 8 Rack Squats 12 Snatches * Right side first, then switch to Left side. * Then do 8 Burpee Pull-Ups between rounds ……….Rest 2 minutes……… B. AMRAP in 12 min. One-Arm Racked/One-Arm Farmer’s Carry 50 m
Read More

SATURDAY WOD August 6, 2016

CrossFit WOD PERFORMANCE + FITNESS   In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Wall Ball Shots (20/14 lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Wall Ball Shots (20/14 lbs) 400 Meter Run 100 Kettleb
Read More

Jenna Halilovic Maker – August 2016 Athlete Spotlight

Congratulations to Jenna Halilovic Maker, our August Athlete of the month! Check out her amazing transformation below! Keep up the great work Jenna!     Name: Jenna Halilovic Maker Hometown: Brčko, Bosnia Age:35 Started CrossFit 580: Sometime beginning of 2015 Favorite movem
Read More

FRIDAY WOD August 5, 2016

CrossFit WOD PERFORMANCE A. Every 2 minutes, for 24 minutes (12 sets): Push Press x 1 rep Build over the course of the 12 sets to today’s heavy single. B. For time: Row 1000 Meters 50 Shoulder to Overhead (115/75 lbs or 55% 1 RM Push Press) C. Two or Three sets, not for time, of: Bent
Read More

THURSDAY WOD August 4, 2016

  CrossFit WOD PERFORMANCE A. Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups Note times for each set, and add them for total working time. B. Hawaiian Squatsx 8-10 reps per side Hollow Body Hold/Rocks x 45-60 seconds  
Read More

WEDNESDAY WOD August 3, 2016

CrossFit WOD PERFORMANCE A. Every 90 seconds, for 30 minutes (5 sets of each station): Station 1 – 10 Burpee Box Jump-Overs (24″/20″) Station 2 – 10 Hang Power Cleans (135/95 lbs) Station 3 – 10 Strict Handstand Push-Ups Station 4 – 10 Overhead Reverse Lunges (135/95 lbs) B. Three set
Read More