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gym livermore

WEDNESDAY WOD August 31, 2016

CrossFit WOD PERFORMANCE A. Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 20 seconds Unbroken Kettlebell Swings x 20 reps Rest 3 minutes B. For time: Row 1000 Meters 25 Thrusters (95/65 lbs) 25 Toes to Bar 100 Double-Unders 25 Toes to Bar 25 Thrusters     CrossFit WOD FITNE
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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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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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FRIDAY WOD October 2, 2015

Happy Birthday Coach Steve Pachan! We hope you have a great day! CrossFit WOD PERFORMANCE + FITNESS “PACHAN” For time: 10 Deadlifts (M-315#/W-225#)  2k Row 19 Burpee Box Jumps (M-30″/W-24″) 88 Wall Balls (M-20#/W-14#) 27 Pull Ups (*scale as needed)  
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THURSDAY WOD October 1, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets): High Hang Clean + Hang Clean + Clean + Jerk Build over the course of the 8 sets to today’s heaviest barbell complex. Olympic Warm Up-Clean B. Every minute, on the minute, for 15 minutes: *Clean or
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TUESDAY WOD September 29, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Take 15-20 minutes to build to a 1-RM Strict Shoulder Barbell Press B. Complete as many rounds and reps as possible in 10 minutes of: 5 Hang Power Cleans (M-135#/W-95#) 10 Pull-Ups 15 Hand-Release Push-Ups C. Three sets of: Bent-Over Barb
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MONDAY WOD September 28, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Every two minutes, for 16 minutes (8 sets) of: SNATCH x 1.1.1 (rest 5-7 seconds between singles..Full Squat, not Power) Build over the course of the 8 sets to today’s Heavy Triple. Burgener Warm Up B. In teams of two, partners alternate c
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SATURDAY WOD September 26, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day In teams of two, with only one partner working at a time, complete: 100 Burpees 100 Dumbbell or Barbell Ground to Overhead 100 Box Jump Overs Teammates may partition reps however they’d like, but the non-working partner must be in
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WEDNESDAY WOD September 16, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets) of: Shoulder Strict Barbell Press x 2-3 reps @ 20X1 Build over the first 3-4 sets, then finish with 4-5 heavy sets of 2-3 reps. B. 5 rounds for time of: Push Press x 10 reps (M-115#/W-75# or 55-60%
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TUESDAY WOD September 8, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets): 2-Position Clean (Hang Clean + Clean) (mid-thigh, and then from the floor) Coach led Barbell Warm Up-Clean   B. In teams of two, with only one person working at a time, perform 30 reps each f
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