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CrossFit 580 • CrossFit & Fitness in Livermore California

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livermore bootcamp

THURSDAY WOD March 21, 2019

CrossFit WODPERFORMANCE + FITNESS Five rounds for time of: 400 Meter Run 30 Wall Ball Shots (20/14 lbs) 20 Box Jumps (24″/20″ – step-down from top) 10 Dumbbell Renegade Rows (55/35 lbs) (Push-Up, Row Left, Push-Up, Row Right = 1 rep)
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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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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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SATURDAY WOD March 2, 2019

CrossFit WODPERFORMANCE A. Complete as many rounds and reps as possible in 5 minutes of: 15 Box Jumps (24″/20″) 15 Push Presses (95/65 lbs) Rest 2 minutes, and when the running clock reaches 7:00… B. Complete as many rounds and reps as possible in 5 minutes of: 5 Devil’s Presses (50/3
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FRIDAY WOD March 1, 2019

CrossFit WODPERFORMANCE A. Rounds of 15, 12 and 9 reps for time of: 135/95 lb Thrusters Bar-Facing Burpees B. Three sets of: Bulgarian Split Squat x 8-10 reps each @ 30X0 Rest 30 seconds Single-Arm Trap 3 Raises x 8-10 reps @ 2111 Rest 30 seconds CrossFit WODFITNESS A. Rounds of 15, 1
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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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MONDAY WOD February 18, 2019

CrossFit WODPERFORMANCE + FITNESS “Invictus Baseline Interval Test”  Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots (20/14 lbs to 10′) Please note times for each set. You will keep these times for future compar
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THURSDAY WOD February 14, 2019

CrossFit WODPERFORMANCE + FITNESS A. Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – Supinated-Grip Strict Pull-Ups x 6-8 reps @ 2110 (add weight if you’re capable of maintaining tempo and rep range) Station 2 – 60-Meter Suitcase Carry + Waiter’s Carry (hold a heavy DB or KB
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WEDNESDAY WOD February 13, 2019

CrossFit WODPERFORMANCE A. Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @ 95+% B. Complete as many rounds and reps as possible
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