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CrossFit 580 • CrossFit & Fitness in Livermore California

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FRIDAY WOD September 11, 2015

September 11, 2015, will mark the 14th anniversary of the devastating 9/11 attacks on the United States of America. And to honor the lives of those lost in the terror attack, many CrossFitters will be taking part in the 9/11 Memorial Day Workout. CrossFit WOD PERFORMANCE + FITNESS 
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THURSDAY WOD September 10, 2015

Boot Camp 580  Evening Crew! CrossFt WOD PERFORMANCE Workout of the Day A. Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – Strict Handstand Push-Ups x Max Reps Minute 2 – Alternating Pistols x 12-16 reps Minute 3 – Toes to Rings x 6-8 reps B. For time: Run 800 Meters
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SUNDAY WOD September 6, 2015

WOD CrossFit + BootCamp A. 8 Min AMRAP 10 DB GTO (5/5) 10 DB Thrusters 10 Push Ups -90 sec Rest- B. 8 Min AMRAP 10 Box Jumps/Step Ups 10 Lateral Box Step Overs 10 Drop Squats -90 sec Rest- C. 8 Min AMRAP 10 Seated Leg Raise + Pike 10 Windshield Wipers (5/5) 10 Abx Sit Ups -90 sec Rest
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SATURDAY WOD September 5, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day Complete in Teams of 2: AMRAP 20 Mins: 15 Hang Power Cleans (M-95#/ W-65#) 21 Thrusters  (M-95#/ W-65#) 21 Pull Ups *One teammate will work on completing a round.  Other teammate will complete 100 m Run (50 Meters of it will be bac
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FRIDAY WOD September 4, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Teams of 2 or 3 must complete a total of 4 sets each (each person does 4 sets) as quickly as possible of: Row 500 Meters — 5 Hand-Release Push-Ups 10 Box Jumps (24″/18″) (step downs) 5 Hand-Release Push-Ups 10 Box Jumps (24″/18″
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THURSDAY WOD September 3, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Four sets of: Barbell Push Press x 3-5 reps Rest 90 seconds Strict Weighted Pull-Ups x 3-5 reps Rest 90 seconds *increase weight after each round B. 600 Meter Partnered Farmer’s Carry Teams of two must move as much weight as possible 600
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WEDNESDAY WOD September 2, 2015

Olympic Weightlifting Class tonight with Coach Christina 6:30pm-7:30pm! CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Five sets of: Back Squat x 10 reps @ 30X0 (work up to 70%-75% Range of 1RM or heavy/challenging weight:goal is all 10 reps at a heavy weight) Rest 30 second
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TUESDAY WOD September 1, 2015

Saturday 9-19-15 @ CrossFit 580 Livermore, CA. Click here to register. CrossFit WOD PERFORMANCE Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets): 3-Position Clean (high hang, mid-thigh, and then from the floor) *Coach Led 3 Position Clean Warm Up *Tall Clean Drills B. In
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MONDAY WOD August 31, 2015

Have you registered yet? Save a Pair. Save a Life. CrossFit WOD PERFORMANCE Workout of the Day A. Weighted Pull-Ups In six attempts or less, find your 1-RM Weighted Pull-Up. *Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM B. Complete as many reps as possibl
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SUNDAY WOD August 30, 2015

Click here to sign up for our next CrossFit On Ramp series! WOD CROSSFIT + BOOTCAMP A. 3 Rounds 1 Min Each Station Calorie Row/Airbike Ball Slams OHWL (1,2,3…) Ring Rows KB Swings *No rest b/w stations, 90 sec b/w rounds B. 2 Min Eccentric Sit Ups (Temp 2×01) -30 sec rest- C. 3 x
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