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CrossFit 580 • CrossFit & Fitness in Livermore California

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livermore bootcamp

SUNDAY WOD November 1, 2015

WOD CrossFit + BootCamp   A. 4 Rounds for time 4 Turkish Get Ups 14 Single Arm DB OH Squat (sub Goblet Squats) 40 Speed Skaters (1,2,3…) 400 m Run B. 10 Min AMRAP 10 Plank K2E (1,1,2,2,3,3…) 10 Sit Up + Press 10 Alternating KB Clean and Jerk 10 Leg Raise + Pike C. TABATA Ball Sla
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FRIDAY WOD October 23, 2015

  CrossFit WOD PERFORMANCE Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets): Hang Snatch x 1.1.1 (rest 5-7 seconds between singles) Build in load over the course of the eight sets. B. Complete as many rounds and reps as possible in 7 minutes of: 7 Hang Snatch or Han
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THURSDAY WOD October 22, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – Muscle-Ups x 3-8 reps (or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111) Station 2 – Arch to Hollow Rolls x 20 reps (alternate from holdi
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WEDNESDAY WOD October 21, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Deadlift *Set 1 – 5 reps @ 75-80% *Set 2 – 3 reps @ 80-85% *Set 3 – 1 rep @ 85-90% *Set 4 – 5 reps @ 80-85% *Set 5 – 3 reps @ 85-90% *Set 6 – 1 rep @ 90+% Rest 3 minutes between sets and use that time to practice skills on the rings – mus
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MONDAY WOD October 19, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Every 2 minutes, for 24 minutes (6 sets of each): Station 1 – Hang Clean + Power Clean + Clean (work up to today’s heaviest barbell complex) Station 2 – Ring Dips x 10-15 reps @ 2111 B. Against a 3-minute running clock, complete as
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SUNDAY WOD October 18, 2015

Barbells for Boobs 2015 Thank you to everyone who attended to support this great cause. Special thanks to our sponsors Fitaid, CrossFunctional Equipment and Out of the Cave! WOD CrossFit + BootCamp A. 6 Minute AMRAP 6 Goblet Squats 6 Lateral Step Overs 6 Jumping Lunges 2 Rope Body Pul
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WEDNESDAY WOD October 14, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. 4 sets of: Deadlift x 4-6 reps @ 21X1 (increase load to a working set of 75%-80%) Rest 30 seconds Handstand Push-Ups x 12-15 reps (consecutive or accumulated) Rest 2 minutes B. In teams of two, partners alternate rounds to complete 5 each
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TUESDAY WOD October 13, 2015

CrossFit WOD PERFORMANCE + FITNESS   Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Arch to Hollow Rolls x 20 reps (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the
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SUNDAY WOD October 11, 2015 CrossFit 580 BootCamp 580 Livermore

Ready to start training at CrossFit 580 Livermore and transform to a healthier 2016? Our next On Ramp Series is forming now, Click here to sign up now!     WOD CrossFit + BootCamp Workout of the Day: A. 8 Min AMRAP 5 Pull Ups/Ring Rows 10 Sit Ups 20 Double Unders or Singles
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SATURDAY WOD October 10, 2015 CrossFit 580 Livermore

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day In teams of two, with only one partner working at a time*, complete: 100 Kettlebell Swings 400 Meter Run 100 Dumbbell or Barbell Shoulder to Overhead 400 Meter Run 100 Goblet Squats 400 Meter Run 100 Burpees *Teammates will perform
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