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CrossFit 580 • CrossFit & Fitness in Livermore California

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SATURDAY WOD July 16, 2016

CrossFit WOD PERFORMANCE + FITNESS A. In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 25 minutes of: 100 Meter Farmer’s Carry (32/24 kg kettlebells) 10 Jumping Air Squats 10 Jumping Split Lunges B. 12 Minutes of Partner-Assisted Quad and C
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SATURDAY WOD November 7, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day In teams of two, with only one person working at a time, complete the following: 200 Wall Ball Shots (M-20#/W-14#) 600 Meter Overhead Carry (M-45#/W-25# bumper plate) 200 Push-Ups 600 Meter Overhead Carry (M-45#/W-25# bumper plate)
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THURSDAY WOD October 22, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – Muscle-Ups x 3-8 reps (or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111) Station 2 – Arch to Hollow Rolls x 20 reps (alternate from holdi
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SUNDAY WOD October 4, 2015

WOD CrossFit + BootCamp   A. 12 Min Infinity Ladder by 3s Pull Ups/ Ring Rows Burpee Box Jumps Hi Lo Planks *250 m run after each round. B. 3 Min AMRAP 100 ft Shuttle Sprint 10 Goblet Squats -90 sec rest- C. 3 Min AMRAP 5 Push Ups 10 Ball Slams -90 sec rest- D. 3 Min AMRAP 5 Ring
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WEDNESDAY WOD September 30, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Three sets of: Bulgarian Split Squat x 8 reps each leg @ 30X1 Rest 45 seconds between legs, and 45 seconds before moving on Nose-to-Wall Handstand Hold x 60 seconds Rest 60 seconds Dumbbell External Rotations x 8 reps each @ 202
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SUNDAY WOD September 6, 2015

WOD CrossFit + BootCamp A. 8 Min AMRAP 10 DB GTO (5/5) 10 DB Thrusters 10 Push Ups -90 sec Rest- B. 8 Min AMRAP 10 Box Jumps/Step Ups 10 Lateral Box Step Overs 10 Drop Squats -90 sec Rest- C. 8 Min AMRAP 10 Seated Leg Raise + Pike 10 Windshield Wipers (5/5) 10 Abx Sit Ups -90 sec Rest
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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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