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FRIDAY WOD November 17, 2017

CrossFit WOD PERFORMANCE A. Take 15-20 minutes to build to today’s 1-RM Push Press B. Every 6 minutes, for 18 minutes (3 sets) for times: Row 500 Meters 20 Push Presses (115/75 lbs) 15 Toes to Bar       CrossFit WOD FITNESS A. Four sets of: Dumbbell or Barbell Push Pres
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WEDNESDAY WOD January 25, 2017

CrossFit WOD PERFORMANCE Five rounds for time of: 15 Deadlifts (135/95 lbs) 12 Hang Power Cleans (135/95 lbs) 9 Front Squats (135/95 lbs) 6 Shoulder to Overhead (135/95 lbs)   CrossFit WOD FITNESS Five rounds for time of: 30 Kettlebell Swings 20 Goblet Squats 15 Push-Ups   B
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THURSDAY 3/19/15

   Boot Camp 580 getting it done!   CrossFit WOD DYNAMIC WARM UP Run 800m Mobility Bodyweight Warm Up STRENGTH Every 90 Secs for 5 sets complete: 10 Deadlifts (@ 55% of 1RM) (focus on body mechanics not on speed!) METCON A. “Annie” 50-40-30-20-10 Reps Double Unders Sit Ups 12 Min
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CrossFit Games OPEN WOD Highlights: 15.1 / 15.1A / 15.2

  The first 2 weeks of the CrossFit OPEN has been a fun time at CrossFit 580 in Livermore, CA! You just can’t explain the incredible feeling when our community  comes together to sweat, laugh, cry and push each other to our limits and beyond, while testing our fitness…
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TUESDAY 3/10/15

Go Krys! Open WOD 15.2! CrossFit WOD DYNAMIC WARM UP Row/Airbike 3 mins Mobility KB Warm Up STRENGTH A. In 10 mins Complete: 5 Sets: 1 Flex Arm Hold + Max reps Strict Pull ups (use band if necessary) B. Every 90 Secs for 5 Sets Complete 7 Push Press @ 68% of 1RM METCON 21-18-15-9-6 re
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FRIDAY 2/20/15

Danielle Getting After it! 3-2-1 GO! CrossFit WOD DYNAMIC WARM UP Run 800m Mobility 3 POS Clean Warm Up-Coach Led Skill: Tall Cleans on Coaches Count (PVC to Barbell) METCON For Time: 10,9,8,7,6,5,4,3,2,1 reps Hang Power Cleans (155#/105#) CTB Pull UPs Jumping Slam Balls (30#/20#) Com
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THURSDAY 2/19/15

                  CrossFit WOD  DYNAMIC WARM UP Row/Airbike 5 mins Mobility Burgener Warm Up/Skill Transfer-Coach Led on counts of 3 STRENGTH 3 sets of 5 Strict Weighted Pull ups (if you cannot do weighted pull Ups 3 sets of Max Strict Pull
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