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CrossFit 580 • CrossFit & Fitness in Livermore California

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SUNDAY WOD 4/12/15 SPRINTS AND DECK OF CARDS!

  CrossFit WOD DYNAMIC WARM UP Coach Choice METCON 5 x 100M Sprints rest 30 seconds between sprints.  100% output 4 x 200 Sprints Rest 1 Min Between sprints 2 x 400M Sprints rest 90 seconds between Sprints     Boot Camp WOD TEAM WOD Teams of 2, 3 or 4 will each receive
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SUNDAY WOD 4/5/15

HAPPY EASTER!!! Open Gym today Only 8:00am-9:30am-ish w/Coach Zara No Coached Classes today. OPEN GYM WOD (CrossFit and BootCamp) 50 Russian KB Swings 25 Push ups 400m Run 25 Man on Fire Burpees 25 Abx Sit Ups 800m Run 50 Russian KB Swings 25 Push Ups 1 mile Run 25 Man on Fire Burpees
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SATURDAY WOD 4/4/15

  CrossFit WOD DYNAMIC WARM UP Coach Choice STRENGTH Every 3 Mins for 4 sets: 4 High Bar Back Squats @ 90% TEAM METCON Teams of 3 complete: 150 Dumbell Thrusters (35#/25#) 150 Pull Ups 150 Goblet Lunges (53#/35#) 150 Russian Twist (45#/25#) *25 min cap 1 Teammate works on Chipper
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FRIDAY WOD 4/3/15

Olympic Lifting Coach Christina teaching the clean. Join her Olympic Lifting Skills Class every Tuesday 6:30pm-7:30pm. CrossFit WOD DYNAMIC WARM UP Run 800m Mobility Bodyweight Warm Up Skill: 3 POS Clean STRENGTH 3 Sets  High Hang Clean (High Thigh, Power Position 1) + Hang Clean (Bel
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THURSDAY WOD 4/2/15

  CrossFit WOD DYNAMIC WARM UP Run 400m Mobility KB Warm Up STRENGTH Every 90 Secs for 3 sets complete: 5 Deadlifts @  65% of 1RM (focus on body mechanics not on speed!) METCON Complete for time: 300 KB Russian Swings EMOTM: 5 Burpees @1 ft over Max Reach (mark off your target ju
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WEDNESDAY WOD 4/1/15

John getting after it!   CrossFit WOD DYNAMIC WARM UP Row/Airbike 3 mins Mobility Junk Yard Dawg x5 Burgener Warm Up/Skill Transfer 3x Snatch Balance 3x OHS 3x POS 1 Snatch 3x POS 2 Snatch STRENGTH Oly work: Snatch(advanced)/Power Snatch (beginner, Novice) 3 sets of High Hang Sna
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SUNDAY WOD 3/29/15

OPEN WOD 15.5 Done! 580 Team Huddle! CrossFit WOD DYNAMIC WARM UP Coach Choice ENDURANCE WOD 5K Run AFAP 2K Row AFAP *If you did Open WOD 15.5 yesterday, you have the option of doing today’s Boot Camp WOD during the CrossFit timeslot. Boot Camp WOD CONDITIONING WOD #1 9-15-21-15
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SATURDAY WOD 3/28/15

This years CrossFit OPEN has been a huge success at CrossFit 580. So far, we have had great participation from our community members with impressive results for both the RX and Scaled Divisions. Most importantly, everyone rallied together and supported one another, making it a very fu
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FRIDAY WOD 3/27/15

CrossFit WOD DYNAMIC WARM UP Run 80om Mobility Bodyweight Warm Up Olympic Warm Up/ 3 POS Clean on Coach Count STRENGTH Oly work: Clean (advanced)/Power (beginner, Novice) 3 Sets of 2 reps @ 75% 3 Sets of 1 rep @ 80% (work on Technique, no touch and go.  reset each rep) 17 Min Cap METC
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THURSDAY WOD 3/26/15

CrossFit WOD DYNAMIC WARM UP Coach Choice STRENGTH Every 90 Secs for 5 sets complete: 5 Deadlifts (@ 60% of 1RM) (focus on body mechanics not on speed!) METCON Complete in any order (not for time) 5 Sets of 10  Good Mornings (light weight) 5 Sets of 10 GHD Sit Ups 5 Sets of Max Strict
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