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CrossFit WOD DYNAMIC WARM UP Row/Airbike 3 mins Mobility KB Warm Up Skill: KB Snatch STRENGTH Every 90 seconds for 3 sets: 5 Push Presses @ 80% of 1RM METCON EMOTM for 12 mins: 10 KB Snatches (53#/35#) 20 M Sprint 5 Burpees     Boot Camp WOD CONDITIONING WOD #1 3 Rounds for
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  CrossFit WOD DYNAMIC WARM UP Coach Choice STRENGTH Every 3 Mins for 4 sets: 4 High Bar Back Squats @ 90% TEAM METCON Teams of 3 complete: 150 Dumbell Thrusters (35#/25#) 150 Pull Ups 150 Goblet Lunges (53#/35#) 150 Russian Twist (45#/25#) *25 min cap 1 Teammate works on Chipper
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Nicole Moe – April 2015 Athlete Spotlight

Name: Nicole Moe Hometown: Mondovi WI Age: 31 When did you first start training at BootCamp 580? May 5, 2014 What is your favorite workout/movement? I have a few…..ring rows, squats, dumbbell thrusters, tabata work outs, rowing/running…etc. Least favorite workout/movement? Burpe
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SUNDAY WOD 3/22/15

Natalie OPEN WOD 15.4!   CrossFit WOD DYNAMIC WARM UP Coach Choice METCON A. “200m Blasters” (8) 200m Sprints AFAP 90 seconds between sets B. Mobility Coaches Choice     Boot Camp WOD CONDITIONING WOD #1 Teams of 2 15 Min AMRAP Relay Style 40 Singles or 20 Doubles 10 DB
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TUESDAY 3/17/15

CrossFit WOD DYNAMIC WARM UP Run 400m Mobility KB Warm Up STRENGTH Every 90 Secs for 5 Sets Complete 5 Push Press @ 73% of 1RM METCON Complete for time: 150 KB Russian Swings (53#/35#) 30 (15/15)Turkish Get Ups (53#/35#) 100 (50/50) Single Arm KB Rows (53#/35#) (partition reps as you
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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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CrossFit WOD DYNAMIC WARM UP Row/Airbike 3 mins Mobility Burgener Warm Up/Skill Transfer METCON A. EMOTM for 10 mins complete: 7 Deadlifts  (M-225#/ W-155#) 20 V-Ups B. Complete in Any order: Station 1 4 x 500m Row Sprint Station 2 4 Sets Max Strict Pull ups  (challenge yourself!) Sta
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