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CrossFit 580 • CrossFit & Fitness in Livermore California

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Livermore Boot Camp

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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MONDAY WOD November 2, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Every 4 minutes, for 20 minutes (5 sets) of: Clean x 1.1.1.1 (rest 10 seconds between singles) Rest 30 seconds Strict Handstand Push-Ups x max reps Note weight used and reps achieved. B. 3 rounds for time of : 15 Deadlifts (M-155#/W-105 #
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SATURDAY ANNUAL HALLOWEEN WOD October 31, 2015

CrossFit 580’s Annual Halloween Costume WOD on Saturday October 31st 8 and 9 am. There will be a prize for best costume! Mimosa’s and treats, so come on down and WOD with us!   CrossFit WOD PERFORMANCE + FITNESS Team WOD: “World War Z” Create teams of 4. Half of the team does the
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SATURDAY WOD October 24, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day “Auggie” In teams of two, complete as many rounds and reps as possible in 25 minutes of: 52 Wall Ball Shots (M-20#/W-14#) 52 Power Cleans (M-95#/W-65#) 52 Burpees 52 Kettlebell Swings (M-24k/W-16k)
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THURSDAY WOD October 15, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. 5 sets of: Bench Press x 5 reps @ 20X1 (increase load) Rest 2 minutes between sets and use that time to work on mobility and prepare for part B. B. 4 rounds for time of: 10 Ring Dips 20 Toes to Bar 30 Double-Unders   CrossFit WOD FIT
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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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TUESDAY WOD September 29, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Take 15-20 minutes to build to a 1-RM Strict Shoulder Barbell Press B. Complete as many rounds and reps as possible in 10 minutes of: 5 Hang Power Cleans (M-135#/W-95#) 10 Pull-Ups 15 Hand-Release Push-Ups C. Three sets of: Bent-Over Barb
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SATURDAY WOD September 26, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day In teams of two, with only one partner working at a time, complete: 100 Burpees 100 Dumbbell or Barbell Ground to Overhead 100 Box Jump Overs Teammates may partition reps however they’d like, but the non-working partner must be in
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FRIDAY WOD September 25, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Three sets of: Deadlift x 6-8 reps @ 20X1 (sets across at about 75-85% 1 RM) Rest 20 seconds Unbroken Kettlebell Swings x 20 reps (AHAP) Rest 3 minutes B. For time: Row 1000 Meters 25 Thrusters (M-95#/W-65#) 25 Toes to Bar 100 Double-Unde
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WEDNESDAY WOD September 23, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
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