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CrossFit 580 • CrossFit & Fitness in Livermore California

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SUNDAY WOD July 24, 2016

BootCamp WOD INTENSITY   Come celebrate Coach Ron’s 45th Bday WOD today! Happy Birthday Ron!     “Ron 45!” Buy-In: 450 Meter run with partner w/ 45 lb plate A. AMRAP in 6 minutes: Partner Wheel Barrels* (Scale is plank up/downs or static plank while pa
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SATURDAY WOD July 23, 2016

  CrossFit WOD PERFORMANCE + FITNESS Four sets for max reps of: 60 seconds of Rowing (for calories) Rest 60 seconds (while your partner rows if you have a teammate) 60 seconds of Jumping Loaded Squats (75/55 lbs) Rest 60 seconds 60 seconds of Strict Pull-Ups (any grip) Rest 60 se
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FRIDAY WOD July 22, 2016

  CrossFit WOD PERFORMANCE A. High Bar 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 – 2 reps @ 95% Rest 2 minutes between sets B. Complete as many rounds and reps as possible in 15 minutes of: Run 200 Me
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THURSDAY WOD July 21, 2016

CrossFit WOD PERFORMANCE A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups Station 3 – 60 seconds of Hollow
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WEDNESDAY WOD July 20, 2016

So many new faces! Welcome guys! CrossFit WOD PERFORMANCE + FITNESS A. Four sets of: Box Step-Ups x 8 reps each leg (rest 30 seconds between legs) Rest 60 seconds Single-Arm Dumbbell Row x 6-8 reps each arm Rest 60 seconds B. Complete as many rounds and reps as possible in 12 minutes
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TUESDAY WOD July 19, 2016

CrossFit WOD PERFORMANCE A. Every two minutes, for 12 minutes: 1 Power Clean + 1 Squat Clean Increase load, ascending Coach Led Barbell Warm Up-Clean B. Five rounds for time: Row 300 Meters 12 Front Squats (95/65 lbs) 12 Pull-Ups     CrossFit WOD FITNESS A. Three sets of: Si
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MONDAY WOD July 18, 2016

CrossFit WOD PERFORMANCE + FITNESS A. Every 3 minutes, for 15 minutes (5 sets): Strict Overhead Press x 4-6 reps *Use heavy dumbbells or a barbell. Increase load. **Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility. B. Every 90 seconds, for 15
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SUNDAY WOD July 17, 2016

BootCamp WOD INTENSITY   Surprise WOD with Coach Tony Alfonso….don’t miss out!!:)
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SATURDAY WOD July 16, 2016

CrossFit WOD PERFORMANCE + FITNESS A. In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 25 minutes of: 100 Meter Farmer’s Carry (32/24 kg kettlebells) 10 Jumping Air Squats 10 Jumping Split Lunges B. 12 Minutes of Partner-Assisted Quad and C
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WEDNESDAY WOD July 13, 2016

CrossFit WOD PERFORMANCE A. Every two minutes, for 20 minutes (10 sets): Hang Snatch + Snatch + Overhead Squat Coach Led Barbell Warm Up B. Complete as many rounds and reps as possible in 8 minutes of: 5 Power Snatches (135/95 lbs) 10 Burpee Box Jump-Overs     CrossFit WOD F
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