Call: (925) 292-9780

CrossFit 580 • CrossFit & Fitness in Livermore California

Tag

bootcamp livermore

MONDAY WOD August 29, 2016

CrossFit WOD PERFORMANCE A. Every two minutes, for 20 minutes (10 sets): Clean x 1 rep Build over the course of the 10 sets to today’s 1-RM. B. “Five-Minute Capacity Test” Complete as many rounds and reps as possible in 5 minutes of: 5 Squat Cleans (135/95 lbs.) 10 Burpees Over the Ba
Read More

SUNDAY WOD August 28, 2016

BootCamp WOD INTENSITY   With a continuous running clock, perform the following: 0:00 – 1000 Meter Row or 800m Run 5:00 – 75 Shoulder to Overhead (115/75 lbs) or DB Shoulder to Overhead 10:00 – 20/15 Muscle-Ups or 30 Strict Pull-Ups or Ring Rows 15:00 – 75 Wall Ball Shots (20/14
Read More

FRIDAY WOD August 26, 2016

CrossFit WOD PERFORMANCE A. Every 2 minutes, for 20 minutes (10 sets): 2 Snatches + 1 Overhead Squat Perform 2 snatches, and upon standing from the second, perform one additional overhead squat. B. For time: Run 400 Meters 10 Squat Snatches (135/95 lbs) 20 Burpees Over the Barbell Run
Read More

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
Read More

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
Read More

FRIDAY WOD August 12, 2016

CrossFit WOD PERFORMANCE A. Every 2 minutes, for 10 minutes (5 sets): 20 Walking Lunges (32/24 kg KBs in each hand) B. Every 3 minutes, for 15 minutes (5 sets): Bench Press x 4-6 reps C. For time: 40/30 Calories of Assault Bike or Rowing 30 Thrusters (115/75 lbs) 20 Box Jump-Overs (24
Read More

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
Read More

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
Read More

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  
Read More

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
Read More