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CrossFit 580 • CrossFit & Fitness in Livermore California

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gym livermore

TUESDAY WOD September 8, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets): 2-Position Clean (Hang Clean + Clean) (mid-thigh, and then from the floor) Coach led Barbell Warm Up-Clean   B. In teams of two, with only one person working at a time, perform 30 reps each f
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TUESDAY WOD September 1, 2015

Saturday 9-19-15 @ CrossFit 580 Livermore, CA. Click here to register. CrossFit WOD PERFORMANCE Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets): 3-Position Clean (high hang, mid-thigh, and then from the floor) *Coach Led 3 Position Clean Warm Up *Tall Clean Drills B. In
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SATURDAY WOD August 29, 2015

  Please come and support CrossFit 580 and Delta CrossFit, who will be competing today at the “Battle of the Sunset 2” in Antioch! John Norden will be competing in his first CrossFit Competion- Individual Masters Division!! (woot woot John!) Kevin Kazzaz and Steven Pa
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FRIDAY WOD August 28, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Four sets of: Front Squat x 3-5 reps (increase load as needed, do not max out) Rest 10 seconds Tall Box Jumps x 1.1.1.1.1 (rest 5-7 seconds between singles) Rest 3 minutes between sets B. For time: Row 1000 Meters immediately followed by,
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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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