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CrossFit 580 • CrossFit & Fitness in Livermore California

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gym

WEDNESDAY WOD March 20, 2019

CrossFit WODPERFORMANCE A. Every 90 seconds, for 12 minutes (8 sets): Bench Press x 2 reps @ 21X1 Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible. B. C
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TUESDAY WOD March 12, 2019

CrossFit WODPERFORMANCE Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 400/300 Meter Row Station 2 – 30 Ring Dips Station 3 – 400 Meter Run Station 4 – 30 Toes to Bar Station 5 – 10 Renegade Rows (55/35 lbs) (Push-Up, Row Left, Push-Up, Row Right = 1 rep) CrossFit WODFI
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MONDAY WOD March 11, 2019

CrossFit WODPERFORMANCE A. Back Squat *Set 1 – 5 reps *Set 2 – 3 reps *Set 3 – 1 rep *Set 4 – 5 reps *Set 5 – 3 reps *Set 6 – 1 rep Rest 2-3 minutes between sets. Choose the loads based on feel, but these should be heavy! Loading example – 245 x 6, 280 x 4, 315 x 2, 260 x 6, 295 x 4,
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SATURDAY WOD March 9, 2019

CrossFit WODPERFORMANCE For time: 800 Meter Run immediately followed by… Three rounds of: 10 Hang Power Cleans (135/95 lbs) 10 Shoulder to Overhead (135/95 lbs) 10 Burpee Box Jump-Overs (24″/20″) immediately followed by… 800 Meter Run CrossFit WODFITNESS For time: 800 Meter Run immedi
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FRIDAY WOD March 8, 2019

CrossFit WODPERFORMANCE Every 8 minutes, for 32 minutes (4 sets) for times: 20/15 Calories of Rowing 15 Thrusters (95/65 lbs) 30 Double-Unders 15 Toes to Bar 20/15 Calories of Rowing Note times for each set, and then add all four times to get a total time. Your goal will be lowest tot
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TUESDAY WOD March 5, 2019

CrossFit WODPERFORMANCE A. Back Squat *Set 1 – 5 reps @ 70-75% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 80-85% *Set 4 – 5 reps @ 75-80% *Set 5 – 3 reps @ 80-85% *Set 6 – 1 rep @ 85-90% Rest 2-3 minutes between sets. B. Complete as many rounds and reps as possible in 12 minutes of: 4
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WEDNESDAY WOD February 27, 2019

CrossFit WODPERFORMANCE Every 10 minutes, for 30 minutes (3 sets) for times: 500 Meter Row 12 Strict Handstand Push-Ups 35/30 Calories of AD Pro Bike 20 Alternating Pistols 400 Meter Run CrossFit WODFITNESS Every 10 minutes, for 30 minutes (3 sets) for times: 500 Meter Row 12 Strict H
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SATURDAY WOD February 23, 2019

CrossFit WODPERFORMANCE Three sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Box Jumps (24″/20″) 60 seconds of Push Press (95/65 lbs) 60 seconds of Rowing (for Calories) Rest 60 seconds CrossFit WODFITNESS Three sets for ma
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THURSDAY WOD February 22, 2019

CrossFit WODPERFORMANCE A. Five sets of: Push Press x 4-5 reps Rest 2 minutes Build to today’s heavy 4-5 reps. B. Complete as many rounds and reps as possible in 10 minutes of: 15 Push Presses (95/65 lbs) 15 Deadlifts (95/65 lbs) 30 Double-Unders CrossFit WODFITNESS A. Every 90 second
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WEDNESDAY WOD February 20, 2019

CrossFit WODPERFORMANCE A. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – 4-8 Ring Muscle-Ups Station 2 – 50-75 Foot Handstand Walk (use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing) Station 3 – L-Sit x 60 seco
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