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crossfit 580 livermore
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
Read MoreSUNDAY WOD 6/14/15
CrossFit WOD FITNESS + PERFORMANCE Recovery Day/Make Up a WOD you missed or Boot Camp WOD A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Star
Read MoreSATURDAY WOD 6/13/15
CrossFit WOD PERFORMANCE + FITNESS Workout of the Day Three sets for max reps of: 60 seconds of Wall Ball Shots (M-20#/W-14#) 60 seconds of Push Press (M-75#/W-55#) 60 seconds of Kettlebell Swings (M-24kg/W-16 kg) 60 seconds of Rowing or Airbike for Calories Rest 60 seconds
Read MoreFRIDAY WOD 6/12/15
Jun 11, 2015
CrossFit WOD FITNESS Workout of the Day A. Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps @ 3011 (stick to the tempo – 3 second descent – use more weight than used on June 9, 2015) Station 2 – Supine Ring Row x 8-10 reps @
Read MoreTHURSDAY WOD 6/11/15
CrossFit WOD FITNESS Workout of the Day A. Three rounds of: High Bar Back Squat x 8 reps @ 3011 (increase load by 4-5% from that used on May 26, 2015) Rest 60 seconds Dumbbell Bench Press x 8 reps @ 2011 Rest 60 seconds V-Ups x 20 reps Rest 60 seconds B. EMOM (Every minute, on the min
Read MoreSUNDAY WOD 6/7/15
Congratulations to Coach Cat Ramirez on her 1st Place, Gold Medal finish, at the 2015 Pan American Masters Weightlifting Championships! CrossFit WOD FITNESS + PERFORMANCE + BOOTCAMP Recovery Day or Make up a WOD you missed or Boot Camp WOD A. Mobility and Maintenance * Choose 1-2 Thor
Read MoreTeam CrossFit 580 take 1st and 4th place at the Apricot Rhinofit RX Invitational!
Jun 06, 2015
Congratulations to TEAM CF580 on finishing 1st (Heather B. and Samier A.) and 4th place (Kevin K. and Christina H.) at the Apricot Rhinofit RX Invitational!
Read MoreSATURDAY WOD 6/6/15
Jun 05, 2015
TEAMWORK! Schedule for Today: 8am-9am: CrossFit Group WOD Class w/Coach Heather 9am-10am: CrossFit Group WOD Class w/Coach Heather 10am-12noon: OPEN GYM HOUR NEW WAVE:) (10am SKILLS CLASS cancelled, and will return next week) CrossFit WOD PERFORMANCE + FITNESS Workout of the Day In te
Read MoreFRIDAY WOD 6/5/15
Jun 04, 2015
CrossFit WOD FITNESS Workout of the Day A. 3 sets of: Strict Dumbbell Press x 10 reps @ 2011 Rest 45 seconds Supine Ring Rows x 10 reps @ 2111 Rest 45 seconds V-Ups x 10-20 reps Rest 45 seconds B. 5 rounds for time of: Run 300 Meters 10 Strict Handstand Push-Ups or L-Seated Dumbbell P
Read MoreThe Murph Challenge – Sunday 5/24/15 Memorial Day Weekend at CrossFit 580, Livermore, CA
May 23, 2015
Scaling Options: No kip? Sub strict pullups @ 70% reps. A.“Murph Lite” 1200 m Run | 75 Pullups | 150 Pushups | 225 Squats | 1200 m Run B.“1/2 Murph” 800 m Run | 50 Pullups | 100 Pushups | 150 Squats | 800 m Run C.“Smurph” 800 m Run | 35 Pullups | 70 Pushups | 105 Squats | 800 m Run WE
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