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CrossFit 580 • CrossFit & Fitness in Livermore California

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bootcamp

FRIDAY WOD March 15, 2019

CrossFit WODPERFORMANCE A. Take 12-15 minutes and build to a heavy, but not necessarily 3-RM, Deadlift B. Every minute, on the minute, for 15 minutes: 30 Double-Unders 3 Deadlifts Load should be challenging, but without sacrificing sound mechanics. Don’t exceed 70% of today’s 3-RM. Cr
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TUESDAY WOD March 12, 2019

CrossFit WODPERFORMANCE Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 400/300 Meter Row Station 2 – 30 Ring Dips Station 3 – 400 Meter Run Station 4 – 30 Toes to Bar Station 5 – 10 Renegade Rows (55/35 lbs) (Push-Up, Row Left, Push-Up, Row Right = 1 rep) CrossFit WODFI
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MONDAY WOD March 4, 2019

CrossFit WODPERFORMANCE A. Five sets of: Push Press x 3-4 reps Rest 2 minutes Build to today’s heavy 3-4 reps. B. “Helen” Three rounds for time of: 400 Meter Run 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups CrossFit WODFITNESS A. Every 2 minutes, for 18 minutes (3 sets of each): Statio
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MONDAY WOD February 25, 2019

CrossFit WODPERFORMANCE A. Every 90 seconds, for 12 minutes (8 sets): Bench Press x 3 reps @ 21X1 Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible. B. T
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FRIDAY WOD February 22, 2019

CrossFit WODPERFORMANCE A. Every 3 minutes, for 18 minutes (6 sets) of: Back Squat * Set 1 – 3 reps @ 70% of 1-RM Back Squat * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 rep @ 90% * Set 5 – 3 reps @ 85% * Set 6 – 3 reps @ 85% B. For time: 800 Meter Run 150 Air Squats 800
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THURSDAY WOD February 22, 2019

CrossFit WODPERFORMANCE A. Five sets of: Push Press x 4-5 reps Rest 2 minutes Build to today’s heavy 4-5 reps. B. Complete as many rounds and reps as possible in 10 minutes of: 15 Push Presses (95/65 lbs) 15 Deadlifts (95/65 lbs) 30 Double-Unders CrossFit WODFITNESS A. Every 90 second
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WEDNESDAY WOD February 20, 2019

CrossFit WODPERFORMANCE A. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – 4-8 Ring Muscle-Ups Station 2 – 50-75 Foot Handstand Walk (use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing) Station 3 – L-Sit x 60 seco
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FRIDAY WOD November 17, 2017

CrossFit WOD PERFORMANCE A. Take 15-20 minutes to build to today’s 1-RM Push Press B. Every 6 minutes, for 18 minutes (3 sets) for times: Row 500 Meters 20 Push Presses (115/75 lbs) 15 Toes to Bar       CrossFit WOD FITNESS A. Four sets of: Dumbbell or Barbell Push Pres
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WEDNESDAY WOD January 25, 2017

CrossFit WOD PERFORMANCE Five rounds for time of: 15 Deadlifts (135/95 lbs) 12 Hang Power Cleans (135/95 lbs) 9 Front Squats (135/95 lbs) 6 Shoulder to Overhead (135/95 lbs)   CrossFit WOD FITNESS Five rounds for time of: 30 Kettlebell Swings 20 Goblet Squats 15 Push-Ups   B
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