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CrossFit 580 • CrossFit & Fitness in Livermore California

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THURSDAY WOD August 4, 2016

  CrossFit WOD PERFORMANCE A. Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups Note times for each set, and add them for total working time. B. Hawaiian Squatsx 8-10 reps per side Hollow Body Hold/Rocks x 45-60 seconds  
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WEDNESDAY WOD August 3, 2016

CrossFit WOD PERFORMANCE A. Every 90 seconds, for 30 minutes (5 sets of each station): Station 1 – 10 Burpee Box Jump-Overs (24″/20″) Station 2 – 10 Hang Power Cleans (135/95 lbs) Station 3 – 10 Strict Handstand Push-Ups Station 4 – 10 Overhead Reverse Lunges (135/95 lbs) B. Three set
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TUESDAY WOD August 2, 2016

CrossFit WOD PERFORMANCE A. Every 2 minutes, for 24 minutes (12 sets): Power Clean + Split Jerk Build over the course of the 12 sets to today’s heavy. B. Every 5 minutes, for 15 minutes (3 sets): 15 Pull-Ups 30 Push-Ups 45 Air Squats Complete each set as quickly as possible and note t
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MONDAY WOD August 1, 2016

CrossFit WOD PERFORMANCE + FITNESS A. Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) Minutes 3-4, 9-10 & 15-16: Ha
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SUNDAY WOD July 31, 2016

Boot Camp WOD INTENSITY A. 12 Min AMRAP 12 Slam Balls 10 Ring Rows 10 Plank K2E (1,1,2,2,3,3…) B. 12 Min AMRAP 10 DB Man Makers 10 Abmat Sit ups 250m Run/300m Row C. 6 Min AMRAP 6 KB Russian Swings 8 Wall Balls
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SATURDAY WOD July 30, 2016

CrossFit WOD PERFORMANCE + FITNESS   In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of: 10 Dumbbell or Barbell Ground to Overhead 10 Chest-to-Bar Pull-Ups 200 Meter Sprint
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FRIDAY WOD July 29, 2016

  CrossFit WOD PERFORMANCE A. Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 1 rep @ 101+% OPTIONAL – 1 rep @ 103-105% Rest 2-3 minutes between sets B. Complete rounds of 21, 15 and 9 reps of: 135/9
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WEDNESDAY WOD July 27, 2016

CrossFit WOD PERFORMANCE + FITNESS A. Four sets of: Romanian Deadlift x 6 reps @ 4011 Rest 30 seconds Supine Hamstring Curls with Medicine Ballx 20 reps @ 11X0 Rest 30 seconds Nose-to-Wall Handstand Hold x 60 seconds Rest 30 seconds B. Complete as many rounds and reps as possible in 8
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TUESDAY WOD July 26, 2016

CrossFit WOD PERFORMANCE A. Every 6 minutes, for 30 minutes (5 sets): Run 400 Meters 12 Overhead Squats (155/105 lbs) 12 Chest-to-Bar Pull-Ups 12 Box Jump-Overs (24″/20″) B. Three sets of: Supine Ring Rows x 10-12 reps @ 2111 Rest 60 seconds Face-Down Chinese Planks x 60 seconds Rest
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MONDAY WOD July 25, 2016

CrossFit WOD PERFORMANCE A. Every two minutes, for 20 minutes (10 sets) of: Halting Clean Deadlift + Clean Pull + Power Clean + Clean Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull. Olympic Barbell Warm up-Coach Choice B.
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