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CrossFit 580 • CrossFit & Fitness in Livermore California

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bootcamp

MONDAY WOD April 1, 2019

CrossFit WODPERFORMANCE A.Every two minutes, for 12 minutes (6 sets):Back Squat*Set 1 – 5 reps @ 55%*Set 2 – 5 reps @ 65%*Set 3 – 3 reps @ 75%*Set 4 – 2 reps @ 85%*Set 5 – 2 reps @ 90%*Set 6 – 1 rep @ 95% Then rest two minutes before starting… Every 3 minutes, for 6 minutes (2 sets) o
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THURSDAY WOD March 28, 2019

CrossFit WODPERFORMANCE A. Six sets of: Push Press x 2-3 reps Rest 2 minutes Build to today’s heavy 2-3 reps. B. Every 5 minutes, for 20 minutes (4 sets) for times of: 500/400 Meter Row 12 Strict Handstand Push-Ups or Seated DB Press There should be plenty of rest between sets, so the
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MONDAY WOD March 25, 2019

CrossFit WODPERFORMANCE A. Every 2 minutes, for 16 minutes (8 sets) of: Clean & Jerk Start around 70% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today. B. For time: 50 Calories of Rowing 40 Toes to Bar 30 Ground to Overhead (135/95
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SATURDAY WOD March 23, 2019

8am BootCamp WOD and 9am CrossFit WOD with Coach Eric10am-10:45am CrossFit Kids with Coach Chad11am-12:30pm CrossFit OPEN WOD 19.5 CrossFit WODPERFORMANCE In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Barbell Thr
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FRIDAY WOD March 22, 2019

CrossFit WODPERFORMANCE “CrossFit Games Open Event 18.1” Complete as many rounds and reps as possible in 20 minutes of: 8 Toes-to-Bar 10 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lbs) (5 each arm) 14/12 Calorie Row Complete the prescribed calories on the rowing erg and in the
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THURSDAY WOD March 21, 2019

CrossFit WODPERFORMANCE + FITNESS Five rounds for time of: 400 Meter Run 30 Wall Ball Shots (20/14 lbs) 20 Box Jumps (24″/20″ – step-down from top) 10 Dumbbell Renegade Rows (55/35 lbs) (Push-Up, Row Left, Push-Up, Row Right = 1 rep)
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TUESDAY WOD March 19, 2019

CrossFit WODPERFORMANCE A. Back Squat * Set 1 – 4 reps @ 75% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 rep @ 90-95% * Set 5 – Max Reps @ 80% Rest 3 minutes between sets. B. Five sets for max calories/reps of: 30 seconds of AD Pro Bike (or rowing) 30 seconds of Thruster
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MONDAY WOD March 18, 2019

CrossFit WODPERFORMANCE A. Every 2:30, for 15 minutes (6 sets) of: Snatch x 1.1 (rest 5-7 seconds between singles) Suggested loading per set (by %): 70, 75, 80, 85, 88, 90 B. Every 10 minutes, for 20 minutes (2 sets) for times: 1000 Meter Row 15 Bar-Facing Burpees 15 Power Snatches (1
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SATURDAY WOD March 16, 2019

CrossFit + BootCamp In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of: 5 Strict Pull-Ups 10 Push-Ups 20 Air Squats *Every 6 rounds (3 each teammate), teams must run 400 meters
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