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CrossFit 580 • CrossFit & Fitness in Livermore California

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SATURDAY Barbells for Boobs Fundraiser October 17, 2015

NO CLASSES DUE TO BARBELLS FOR BOOBS FUNDRAISER!     WHEN: October, 17th 9:00am – 12:00pm WHERE: CrossFit 580 Livermore, CA DONATIONS: Help CF580 & make your donation directly to Barbells for Boobs & Mammograms in Action. CLICK HERE SPONSORS: Cross Functional Equipme
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FRIDAY WOD October 16, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Every 3 minutes, for 12 minutes (4 sets): 20 Walking Lunges with Dumbbells or Kettlebells Go as heavy as possible each set. B. Tabata Row for Calories (8 sets of 20 sec work/10 sec rest) Rest 60 seconds Tabata Wall Ball Shots Re
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TUESDAY WOD October 6, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. 3 sets of: Overhead Squat x 8-10 reps @ 30X1 Rest 2 minutes Weighted Pull-Ups x 3-5 reps @ 21X0 Rest 2 minutes B. 4 rounds for time of: 60 Double-Unders 30 Wall Ball Shots (M-20#/W-14#) 15 Pull-Ups   CrossFit WOD FITNESS Workout of t
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MONDAY WOD October 5, 2015

Please welcome Jessica Langro to the CrossFit 580 coaching team! Jessica begins coaching today and her weekly coaching times are as follows: Monday’s 9am-10am CrossFit Group Fitness, Tuesday and Thursdays 4:30pm-5:30pm;5:30-6:30pm and 6:30pm-7:30pm CrossFit Group Fitness. CrossF
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SUNDAY WOD October 4, 2015

WOD CrossFit + BootCamp   A. 12 Min Infinity Ladder by 3s Pull Ups/ Ring Rows Burpee Box Jumps Hi Lo Planks *250 m run after each round. B. 3 Min AMRAP 100 ft Shuttle Sprint 10 Goblet Squats -90 sec rest- C. 3 Min AMRAP 5 Push Ups 10 Ball Slams -90 sec rest- D. 3 Min AMRAP 5 Ring
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THURSDAY WOD September 24, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Complete as many rounds and reps as possible in 8 minutes of: 8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses 8 Strict Supinated-Grip Pull-Ups Rest 4 minutes, and then.. B. Complete as many rounds and reps as possible i
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SUNDAY WOD September 20, 2015

WOD CrossFit + BootCamp A. 3 Rounds for time: 800 m Run/1000m Row 10 GHD Sit Ups 20 Wall Balls 30 Cross Body Plank K2E (1,2,3…) B. 6 Min AMRAP 10 Ball Slams 10 Sit Up + OH Press 10 Frog Jumps (touch ground, forward/backward jump)
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THURSDAY WOD September 17, 2015

Master Athlete John..nice work! CrossFit WOD PERFORMANCE Workout of the Day A. Four sets of: Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0 Rest 60 seconds L-Sit x 30-60 second hold (if you cannot do this consecutively, accumulate the time) Rest 60 seconds B. Complete as many roun
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SUNDAY WOD September 13, 2015

WOD BootCamp + CrossFit  A. 6 Min EMOM Buy In: 250 ft Run Rest of Min: Side Lying V Ups -1 Min Rest- B. 6 Min EMOM Buy In: Turkish Get Up (Alternating) Rest of Min: Mountain Climbers (1,2,3…) -1 Min Rest – C. 6 Min EMOM Buy In: 5 Ball Slams Rest of Min: Singles or Doubles -1 Min Rest-
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SATURDAY WOD September 12, 2015

Krys…BAAAMM!! CrossFit WOD PERFORMANCE + FITNESS Workout of the Day Teams of 2 Complete: 150 Wall Balls (M-20#/W-14#) 100 Box Jumps/Step Ups (step downs only)  (M-24#/W-20) 150 Russian KB Swings (M-53#/W-35#) 100 Jumping Slam Balls  (M-30#/W-20#) * One Person working at a time.
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