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crossfit pleasanton

SATURDAY WOD October 24, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day “Auggie” In teams of two, complete as many rounds and reps as possible in 25 minutes of: 52 Wall Ball Shots (M-20#/W-14#) 52 Power Cleans (M-95#/W-65#) 52 Burpees 52 Kettlebell Swings (M-24k/W-16k)
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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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MONDAY WOD October 19, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Every 2 minutes, for 24 minutes (6 sets of each): Station 1 – Hang Clean + Power Clean + Clean (work up to today’s heaviest barbell complex) Station 2 – Ring Dips x 10-15 reps @ 2111 B. Against a 3-minute running clock, complete as
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SATURDAY Barbells for Boobs Fundraiser October 17, 2015

NO CLASSES DUE TO BARBELLS FOR BOOBS FUNDRAISER!     WHEN: October, 17th 9:00am – 12:00pm WHERE: CrossFit 580 Livermore, CA DONATIONS: Help CF580 & make your donation directly to Barbells for Boobs & Mammograms in Action. CLICK HERE SPONSORS: Cross Functional Equipme
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FRIDAY WOD October 16, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Every 3 minutes, for 12 minutes (4 sets): 20 Walking Lunges with Dumbbells or Kettlebells Go as heavy as possible each set. B. Tabata Row for Calories (8 sets of 20 sec work/10 sec rest) Rest 60 seconds Tabata Wall Ball Shots Re
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THURSDAY WOD October 15, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. 5 sets of: Bench Press x 5 reps @ 20X1 (increase load) Rest 2 minutes between sets and use that time to work on mobility and prepare for part B. B. 4 rounds for time of: 10 Ring Dips 20 Toes to Bar 30 Double-Unders   CrossFit WOD FIT
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WEDNESDAY WOD October 14, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. 4 sets of: Deadlift x 4-6 reps @ 21X1 (increase load to a working set of 75%-80%) Rest 30 seconds Handstand Push-Ups x 12-15 reps (consecutive or accumulated) Rest 2 minutes B. In teams of two, partners alternate rounds to complete 5 each
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SUNDAY WOD October 11, 2015 CrossFit 580 BootCamp 580 Livermore

Ready to start training at CrossFit 580 Livermore and transform to a healthier 2016? Our next On Ramp Series is forming now, Click here to sign up now!     WOD CrossFit + BootCamp Workout of the Day: A. 8 Min AMRAP 5 Pull Ups/Ring Rows 10 Sit Ups 20 Double Unders or Singles
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