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CrossFit 580 • CrossFit & Fitness in Livermore California

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CrossFit Livermore

THURSDAY WOD August 27, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Five sets of: Power Clean x 1.1.1 (rest 10 seconds between singles) Rest 3-4 minutes *beginners do Hang Power Clean and focus on form (fast elbows) and technique vs load. *3 POS Clean Warm Warm Up-Coach Led B. Three sets of: Against a 2-m
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LIFTUPAUTISM “Luke” WOD Fundraiser Saturday 9-19-15 10:00 am-11:30 am @ CrossFit 580 Livermore CA

GIVE 5 MINUTES FOR AUTISM 9.19.15 Where: CrossFit 580 Livermore, California Time: 10:00 am -11:30 am click here to sign up! What is LIFTUPAUTISM? Josh Everett, TrainHeroic, and the CrossFit™ community rallied together in spectacular fashion to support the Autism community in a worldwi
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WEDNESDAY WOD August 26, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Alternating Pistols x 20 reps (or pistol progressions x 4-6 reps each leg) Station 2 – Freestanding Handstand Hold x 45-60 seconds accumulated (or Handstand Progressi
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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
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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
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SATURDAY WOD August 22, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day In teams of two, with one person working at a time, complete: 50 Power Cleans (M-135#/W-95#) 800 Meter Run (400 Meters each) 50 Front Squats (M-135#/W-95#) 800 Meter Run (400 Meters each) 50 Shoulder to Overhead (M-135#/w-95#) 800
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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
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