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CrossFit 580 • CrossFit & Fitness in Livermore California


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THURSDAY WOD July 28, 2016

  CrossFit WOD PERFORMANCE A. Every 2 minutes, for 20 minutes (10 sets): Split Jerk x 1 rep Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95 Goal is to establish perfect footwork and mechanics.   B. Complete as many rounds and reps as possible in 12 m
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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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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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SUNDAY WOD July 17, 2016

BootCamp WOD INTENSITY   Surprise WOD with Coach Tony Alfonso….don’t miss out!!:)
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SATURDAY WOD June 18, 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 Barbell Thrusters (45 lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Barbell Thrusters 400 Meter Run 100 Kettlebell Swings
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“Lift For Lyme” Fundraiser WOD Saturday May 21, 8am and 9am @CrossFit 580 Livermore

Save the date!! Grab a partner, wear something green and donate to help end Lyme disease through better testing, awareness, education and physician training! ‪#‎liftforlyme‬ ‪#‎ticksbite‬ ‪#‎ilads‬ ‪#‎livermore‬   PLEASE DONATE AT: Lift for Lyme Donation Link      
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WEDNESDAY WOD November 11, 2015

*12noon-1pm Group WOD CrossFit Class is canceled, all other class times today are normal schedule.       Today, we come together as a community to honor and pay tribute to the lives of three brothers:  Jeremy Wise, Ben Wise, and Beau Wise: The Three Wise Men.   Aft
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TUESDAY WOD October 20, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. 6 sets of: Shoulder Press x 2 reps @ 20X1 Rest 2-3 minutes Increase load after each set B. Complete as many rounds and reps as possible in 8 minutes of: 10 Pull-Ups 15 Thrusters (M-95#/W-65#) 30 Double-Unders   CrossFit WOD FITNESS W
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