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crossfit 580 livermore

SATURDAY ANNUAL HALLOWEEN WOD October 31, 2015

CrossFit 580’s Annual Halloween Costume WOD on Saturday October 31st 8 and 9 am. There will be a prize for best costume! Mimosa’s and treats, so come on down and WOD with us!   CrossFit WOD PERFORMANCE + FITNESS Team WOD: “World War Z” Create teams of 4. Half of the team does the
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CrossFit 580 Livermore, CA “Annual Halloween Costume WOD” on Saturday October 31st 8 and 9 am.

CrossFit 580’s Annual Halloween Costume WOD on Saturday October 31st 8 and 9 am. There will be a prize for best costume! BYO Mimosa’s and treats, so come on down and WOD with us!
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FRIDAY WOD October 23, 2015

  CrossFit WOD PERFORMANCE Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets): Hang Snatch x 1.1.1 (rest 5-7 seconds between singles) Build in load over the course of the eight sets. B. Complete as many rounds and reps as possible in 7 minutes of: 7 Hang Snatch or Han
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THURSDAY WOD October 22, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – Muscle-Ups x 3-8 reps (or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111) Station 2 – Arch to Hollow Rolls x 20 reps (alternate from holdi
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WEDNESDAY WOD October 21, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Deadlift *Set 1 – 5 reps @ 75-80% *Set 2 – 3 reps @ 80-85% *Set 3 – 1 rep @ 85-90% *Set 4 – 5 reps @ 80-85% *Set 5 – 3 reps @ 85-90% *Set 6 – 1 rep @ 90+% Rest 3 minutes between sets and use that time to practice skills on the rings – mus
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TUESDAY WOD October 20, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. 6 sets of: Shoulder Press x 2 reps @ 20X1 Rest 2-3 minutes Increase load after each set B. Complete as many rounds and reps as possible in 8 minutes of: 10 Pull-Ups 15 Thrusters (M-95#/W-65#) 30 Double-Unders   CrossFit WOD FITNESS W
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SATURDAY WOD October 10, 2015 CrossFit 580 Livermore

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day In teams of two, with only one partner working at a time*, complete: 100 Kettlebell Swings 400 Meter Run 100 Dumbbell or Barbell Shoulder to Overhead 400 Meter Run 100 Goblet Squats 400 Meter Run 100 Burpees *Teammates will perform
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FRIDAY WOD October 9, 2015 CrossFit 580 Livermore Ca

CrossFit WOD PERFORMANCE Workout of the Day A. Every 3 minutes, for 15 minutes (5 sets): Front Squat *Set 1 – 3 reps @ 65% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 90% B. Three sets of: Front Squat x 2-3 reps @ 85-90% Rest 20 seconds Pull-Ups x
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MONDAY WOD October 5, 2015

Please welcome Jessica Langro to the CrossFit 580 coaching team! Jessica begins coaching today and her weekly coaching times are as follows: Monday’s 9am-10am CrossFit Group Fitness, Tuesday and Thursdays 4:30pm-5:30pm;5:30-6:30pm and 6:30pm-7:30pm CrossFit Group Fitness. CrossF
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THURSDAY WOD September 17, 2015

Master Athlete John..nice work! CrossFit WOD PERFORMANCE Workout of the Day A. Four sets of: Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0 Rest 60 seconds L-Sit x 30-60 second hold (if you cannot do this consecutively, accumulate the time) Rest 60 seconds B. Complete as many roun
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