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CrossFit 580 • CrossFit & Fitness in Livermore California

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THURSDAY WOD August 18, 2016

CrossFit WOD PERFORMANCE + FITNESS Five sets of: Back Squat x 10 reps @ 30X0 Rest 30 seconds Single-Arm Dumbbell Rows x 10 reps each arm @ 2111 Rest 30 seconds Heavy Kettlebell Swings x 10 reps Rest 30 seconds Dumbbell Shoulder Press x 10 reps @ 20X1 Rest 2 minutes     BootC
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TUESDAY WOD August 16, 2016

CrossFit WOD PERFORMANCE A. Every 2 minutes, for 16 minutes (8 sets): 3-Position Clean (high hang, mid-thigh, and then from the floor) B. In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean Every tim
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MONDAY WOD August 15, 2016

CrossFit WOD PERFORMANCE + FITNESS A. Front Squat First, find 85% of your working max on Back Squat, then do the following front squats based on that number: 70% x 3 80% x 3 90% x 3 or more -5 Min Rest- B1. “Fran” 21-15- and 9 reps, for time of: Thruster (95#/65#) Pull-ups
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SUNDAY WOD August 14, 2016

BootCamp WOD INTENSITY   Teams of 2, 3 or 4 will each receive a deck of cards. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continu
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THURSDAY WOD August 11, 2016

CrossFit WOD PERFORMANCE A. For time: Run 1200 Meters 40 Alternating Dumbbell Snatches (55/35 lbs) 40 Toes to Bar Run 800 Meters 20 Alternating Dumbbell Snatches 20 Toes to Bar Run 400 Meters 10 Alternating Dumbbell Snatches 10 Toes to Bar B. Two sets of: DB Rows x 6-8 reps Rest as ne
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MONDAY WOD August 8, 2016

CrossFit WOD PERFORMANCE A. Every 3 minutes, for 24 minutes (8 sets): Deadlift *Set 1 – 4 reps @ 50-60% *Set 2 – 4 reps @ 60-65% *Set 3 – 3 reps @ 65-70% *Set 4 – 3 reps @ 70-75% *Set 5 – 2 reps @ 75-80% *Set 6 – 2 reps @ 80-85% *Set 7 – 1 rep @ 85-90% *Set 8 – Test 5-RM B. For time:
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SUNDAY WOD August 7, 2016

BootCamp WOD INTENSITY   “Dirty Dozen” A. AMRAP in 12 min. (With KB) 4 Windmills 8 Rack Squats 12 Snatches * Right side first, then switch to Left side. * Then do 8 Burpee Pull-Ups between rounds ……….Rest 2 minutes……… B. AMRAP in 12 min. One-Arm Racked/One-Arm Farmer’s Carry 50 m
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SATURDAY WOD August 6, 2016

CrossFit WOD PERFORMANCE + FITNESS   In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Wall Ball Shots (20/14 lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Wall Ball Shots (20/14 lbs) 400 Meter Run 100 Kettleb
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Jenna Halilovic Maker – August 2016 Athlete Spotlight

Congratulations to Jenna Halilovic Maker, our August Athlete of the month! Check out her amazing transformation below! Keep up the great work Jenna!     Name: Jenna Halilovic Maker Hometown: Brčko, Bosnia Age:35 Started CrossFit 580: Sometime beginning of 2015 Favorite movem
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FRIDAY WOD August 5, 2016

CrossFit WOD PERFORMANCE A. Every 2 minutes, for 24 minutes (12 sets): Push Press x 1 rep Build over the course of the 12 sets to today’s heavy single. B. For time: Row 1000 Meters 50 Shoulder to Overhead (115/75 lbs or 55% 1 RM Push Press) C. Two or Three sets, not for time, of: Bent
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