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CrossFit 580 • CrossFit & Fitness in Livermore California

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Livermore Boot Camp

TUESDAY WOD September 22, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Three sets of: Bench Press x 4-6 reps @ 20X1 (increase load after each set) Rest 60-90 seconds Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0 Rest 60-90 seconds B. Complete as many rounds and reps as possible in 15 mi
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MONDAY WOD September 21, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Every two minutes, for 20 minutes (10 sets): Clean x 1 rep Build over the course of the 10 sets to today’s 1-RM. *Barbell Warm Up-Clean B. “Five-Minute Capacity Test” Complete as many rounds and reps as possible in 5 minutes of: 5 Squat C
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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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SUNDAY WOD 6/14/15

CrossFit WOD FITNESS + PERFORMANCE Recovery Day/Make Up a WOD you missed or Boot Camp WOD A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Star
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FRIDAY WOD 6/5/15

CrossFit WOD FITNESS Workout of the Day A. 3 sets of: Strict Dumbbell Press x 10 reps @ 2011 Rest 45 seconds Supine Ring Rows x 10 reps @ 2111 Rest 45 seconds V-Ups x 10-20 reps Rest 45 seconds B. 5 rounds for time of: Run 300 Meters 10 Strict Handstand Push-Ups or L-Seated Dumbbell P
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WEDNESDAY WOD 6/3/15

CrossFit WOD FITNESS Workout of the Day A. 5 sets of: Front Squat x 6 reps @ 2011 (use more weight than you used on May 21, 2015.) Rest 60 seconds Double-Kettlebell Overhead Carry x 100 Meters Rest 45 seconds B. Complete as many rounds and reps as possible in 12 minutes of: Row 250 Me
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MONDAY WOD 5/4/15

  CrossFit WOD DYNAMIC WARM UP 400m Run w/slam ball Mobility Bodyweight Warm Up/Movement Prep-Coach Choice SKILL: Snatch (Burgener Warm Up-Coach Led on counts of 3) STRENGTH EMOTM for 7 Mins: 3 Power Snatches + Overhead Squat  @ 70% of 1RM Snatch (warm up at about 55%-60% before
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THURSDAY WOD 4/23/15

  CrossFit WOD DYNAMIC WARM UP Jump Rope 3 mins Mobility Bodyweight Warm Up STRENGTH Every 90 Secs for 5 sets complete: 5 Deadlifts @  70% of 1RM (focus on body mechanics not on speed!) METCON Buy in: Tabata Sit Ups *Rest is in Flexed position (half sit up) EMOTM for 10 mins comp
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FRIDAY WOD 4/17/15

  CrossFit WOD DYNAMIC WARM UP Coach Choice Skill: Clean STRENGTH 3 Sets  High Hang Clean (High Thigh, Power Position) + Hang Clean (Below Knee) + Clean @ 70% (Use this as a warm up for next portion.  Focus on body position and timing) 4 sets of 1 cleans (singles) @ 90%  1RM *15-
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MONDAY WOD 3/30/15

| Kyle Open WOD 15.5   CrossFit WOD DYNAMIC WARM UP Row/Airbike 3 mins Mobility Bodyweight Warm up STRENGTH Every Min for 6 sets: 2 High Bar Back Squats (@ 80% 1RM) METCON A. 4 Rounds for time: 25 Wall Balls (20#/14#) 400m run w/Wall ball 15 Box Jumps (24″/20″) *17 mi
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