Call: (925) 292-9780

CrossFit 580 • CrossFit & Fitness in Livermore California

Tag

bootcamp livermore

FRIDAY WOD August 28, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Four sets of: Front Squat x 3-5 reps (increase load as needed, do not max out) Rest 10 seconds Tall Box Jumps x 1.1.1.1.1 (rest 5-7 seconds between singles) Rest 3 minutes between sets B. For time: Row 1000 Meters immediately followed by,
Read More

TUESDAY WOD August 25, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Deadlift work up to a new 3-RM (with PERFECT posture and mechanics) @ 20X0 tempo (keep the tempo here, very important) * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps
Read More

MONDAY WOD August 24, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Take 15 minutes to build to a Heavy Jerk or Snatch Balance – (choose based on which you feel needs more work.) Coach Led Barbell/PVC Burgener Warm up (Performance + Fitness do this warm up together) 3x Down and Finish (Keep bar Close) 3x
Read More

SUNDAY WOD August 23, 2015

WOD CROSSFIT + BOOTCAMP A. For Time 15 Pull Ups/Ring Rows 15 Burpee Box Jumps 250 m Run 10 Pull Ups/Ring Rows 10 Burpee Box Jumps 400 m Run 5 Pull Ups/Ring Rows 5 Burpee Box Jumps 800 m Run B. 8 Min Alternating EMOM Buy In A: 20 Double Unders or 40 Singles or 20 Tuck jumps Rest of A:
Read More

FRIDAY WOD August 21, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. “Gymnastics Challenge” Complete as many reps as possible for each of the following: 2 Minutes of Muscle-Ups Rest 60 seconds 2 Minutes of Alternating Pistols with Kettlebell (M-24kg / W-16 kg) Rest 60 seconds 2 Minutes of Strict Handstand
Read More