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CrossFit 580 • CrossFit & Fitness in Livermore California

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SATURDAY WOD March 2, 2019

CrossFit WODPERFORMANCE A. Complete as many rounds and reps as possible in 5 minutes of: 15 Box Jumps (24″/20″) 15 Push Presses (95/65 lbs) Rest 2 minutes, and when the running clock reaches 7:00… B. Complete as many rounds and reps as possible in 5 minutes of: 5 Devil’s Presses (50/3
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WEDNESDAY WOD February 13, 2019

CrossFit WODPERFORMANCE A. Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @ 95+% B. Complete as many rounds and reps as possible
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TUESDAY WOD October 25, 2016

CrossFit WOD PERFORMANCE A. Every 3 minutes, for 18 minutes (6 sets), of Push Press: *Set 1 – 5 reps *Set 2 – 3 reps *Sets 3-6 – 1 rep The goal is to build to today’s 1-RM Push Press. B. Three rounds for time of: 10 Strict Handstand Push-Ups 20 Pull-Ups Run 300 Meters CrossFit WOD FIT
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TUESDAY WOD August 30, 2016

CrossFit WOD PERFORMANCE + FITNESS A. Complete as many rounds and reps as possible in 8 minutes of: 8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses 8 Strict Supinated-Grip Pull-Ups Rest 4 minutes, and then… B. Complete as many rounds and reps as possible in 6 minutes of: 15 R
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SUNDAY WOD August 28, 2016

BootCamp WOD INTENSITY   With a continuous running clock, perform the following: 0:00 – 1000 Meter Row or 800m Run 5:00 – 75 Shoulder to Overhead (115/75 lbs) or DB Shoulder to Overhead 10:00 – 20/15 Muscle-Ups or 30 Strict Pull-Ups or Ring Rows 15:00 – 75 Wall Ball Shots (20/14
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THURSDAY WOD August 25, 2016

  CrossFit WOD PERFORMANCE 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. Five rounds for time of: 5 Muscle-Ups or 10 Pull-Ups 20 Wall Ball Shot
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SATURDAY WOD August 6, 2016

CrossFit WOD PERFORMANCE + FITNESS   In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Wall Ball Shots (20/14 lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Wall Ball Shots (20/14 lbs) 400 Meter Run 100 Kettleb
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SATURDAY WOD July 30, 2016

CrossFit WOD PERFORMANCE + FITNESS   In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of: 10 Dumbbell or Barbell Ground to Overhead 10 Chest-to-Bar Pull-Ups 200 Meter Sprint
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TUESDAY WOD July 19, 2016

CrossFit WOD PERFORMANCE A. Every two minutes, for 12 minutes: 1 Power Clean + 1 Squat Clean Increase load, ascending Coach Led Barbell Warm Up-Clean B. Five rounds for time: Row 300 Meters 12 Front Squats (95/65 lbs) 12 Pull-Ups     CrossFit WOD FITNESS A. Three sets of: Si
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