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crossfit 580 livermore

SUNDAY WOD 6/14/15

CrossFit WOD FITNESS + PERFORMANCE Recovery Day/Make Up a WOD you missed or Boot Camp WOD A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Star
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SATURDAY WOD 6/13/15

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day Three sets for max reps of: 60 seconds of Wall Ball Shots (M-20#/W-14#) 60 seconds of Push Press (M-75#/W-55#) 60 seconds of Kettlebell Swings (M-24kg/W-16 kg) 60 seconds of Rowing or Airbike for Calories Rest 60 seconds
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FRIDAY WOD 6/12/15

CrossFit WOD FITNESS Workout of the Day A. Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps @ 3011 (stick to the tempo – 3 second descent – use more weight than used on June 9, 2015) Station 2 – Supine Ring Row x 8-10 reps @
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THURSDAY WOD 6/11/15

CrossFit WOD FITNESS Workout of the Day A. Three rounds of: High Bar Back Squat x 8 reps @ 3011 (increase load by 4-5% from that used on May 26, 2015) Rest 60 seconds Dumbbell Bench Press x 8 reps @ 2011 Rest 60 seconds V-Ups x 20 reps Rest 60 seconds B. EMOM (Every minute, on the min
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SUNDAY WOD 6/7/15

Congratulations to Coach Cat Ramirez on her 1st Place, Gold Medal finish, at the 2015 Pan American Masters Weightlifting Championships! CrossFit WOD FITNESS + PERFORMANCE + BOOTCAMP Recovery Day or Make up a WOD you missed or Boot Camp WOD A. Mobility and Maintenance * Choose 1-2 Thor
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Team CrossFit 580 take 1st and 4th place at the Apricot Rhinofit RX Invitational!

Congratulations to TEAM CF580 on finishing 1st (Heather B. and Samier A.) and 4th place (Kevin K. and Christina H.) at the Apricot Rhinofit RX Invitational!      
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SATURDAY WOD 6/6/15

TEAMWORK! Schedule for Today: 8am-9am: CrossFit Group WOD Class w/Coach Heather 9am-10am: CrossFit Group WOD Class w/Coach Heather 10am-12noon: OPEN GYM HOUR NEW WAVE:) (10am SKILLS CLASS cancelled, and will return next week) CrossFit WOD PERFORMANCE + FITNESS Workout of the Day In te
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FRIDAY WOD 6/5/15

CrossFit WOD FITNESS Workout of the Day A. 3 sets of: Strict Dumbbell Press x 10 reps @ 2011 Rest 45 seconds Supine Ring Rows x 10 reps @ 2111 Rest 45 seconds V-Ups x 10-20 reps Rest 45 seconds B. 5 rounds for time of: Run 300 Meters 10 Strict Handstand Push-Ups or L-Seated Dumbbell P
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The Murph Challenge – Sunday 5/24/15 Memorial Day Weekend at CrossFit 580, Livermore, CA

Scaling Options: No kip? Sub strict pullups @ 70% reps. A.“Murph Lite” 1200 m Run | 75 Pullups | 150 Pushups | 225 Squats | 1200 m Run B.“1/2 Murph” 800 m Run | 50 Pullups | 100 Pushups | 150 Squats | 800 m Run C.“Smurph” 800 m Run | 35 Pullups | 70 Pushups | 105 Squats | 800 m Run WE
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THURSDAY WOD 5/21/15

CrossFit WOD FITNESS Workout of the Day A. EMOM (Every minute, on the minute) for 12 minutes: Minute 1 – Supine Ring Rows x 8 reps @ 2111 Minute 2 – L-Seated DB Press x 8 reps @ 2011 Minute 3 – Tempo Push-Ups x 10 reps @ 1111 B. EMOM (Every minute, on the minute) for 21 minutes: Minut
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