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livermore fitness
THURSDAY WOD 5/21/15
May 20, 2015
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CrossFit WOD FITNESS Workout of the Day A. EMOM (Every minute, on the minute) for 12 minutes: Minute 1 – Supine Ring Rows x 8 reps @ 2111 Minute 2 – L-Seated DB Press x 8 reps @ 2011 Minute 3 – Tempo Push-Ups x 10 reps @ 1111 B. EMOM (Every minute, on the minute) for 21 minutes: Minut
Read MoreSATURDAY WOD 5/2/15
CrossFit WOD DYNAMIC WARM UP Coach Choice PARTNER WOD Teams of 2 complete: “Eva” 5 Rounds: 800M Run 30 KB Swings (American) ( M-53#/W-70#) 30 Pull UPs One teammate will start the WOD, other teammate will complete 30 Mountain Climbers + 5 Burpees Once Mountain Climbers an
Read MoreSATURDAY WOD 4/11/15
Apr 10, 2015
SATURDAY PARTNER WOD! CrossFit WOD DYNAMIC WARM UP Coach Choice STRENGTH Every 3 Mins for 3 sets: 3 High Bar Back Squats @ 95% PARTNER WOD Teams of 2 Complete: Buy in: 400 Meter Run with Plate. (M-45#/ W-25#) Then Complete as a team: 200 Calories on Rower 100 Dumbbell Thruster
Read MoreTUESDAY WOD 4/7/15
Apr 06, 2015
CrossFit WOD DYNAMIC WARM UP Row/Airbike 3 mins Mobility KB Warm Up Skill: KB Snatch STRENGTH Every 90 seconds for 3 sets: 5 Push Presses @ 80% of 1RM METCON EMOTM for 12 mins: 10 KB Snatches (53#/35#) 20 M Sprint 5 Burpees Boot Camp WOD CONDITIONING WOD #1 3 Rounds for
Read MoreSATURDAY WOD 4/4/15
CrossFit WOD DYNAMIC WARM UP Coach Choice STRENGTH Every 3 Mins for 4 sets: 4 High Bar Back Squats @ 90% TEAM METCON Teams of 3 complete: 150 Dumbell Thrusters (35#/25#) 150 Pull Ups 150 Goblet Lunges (53#/35#) 150 Russian Twist (45#/25#) *25 min cap 1 Teammate works on Chipper
Read MoreNicole Moe – April 2015 Athlete Spotlight
Mar 24, 2015
Name: Nicole Moe Hometown: Mondovi WI Age: 31 When did you first start training at BootCamp 580? May 5, 2014 What is your favorite workout/movement? I have a few…..ring rows, squats, dumbbell thrusters, tabata work outs, rowing/running…etc. Least favorite workout/movement? Burpe
Read MoreSUNDAY WOD 3/22/15
Natalie OPEN WOD 15.4! CrossFit WOD DYNAMIC WARM UP Coach Choice METCON A. “200m Blasters” (8) 200m Sprints AFAP 90 seconds between sets B. Mobility Coaches Choice Boot Camp WOD CONDITIONING WOD #1 Teams of 2 15 Min AMRAP Relay Style 40 Singles or 20 Doubles 10 DB
Read MoreTUESDAY 3/17/15
CrossFit WOD DYNAMIC WARM UP Run 400m Mobility KB Warm Up STRENGTH Every 90 Secs for 5 Sets Complete 5 Push Press @ 73% of 1RM METCON Complete for time: 150 KB Russian Swings (53#/35#) 30 (15/15)Turkish Get Ups (53#/35#) 100 (50/50) Single Arm KB Rows (53#/35#) (partition reps as you
Read MoreCrossFit Games OPEN WOD Highlights: 15.1 / 15.1A / 15.2
The first 2 weeks of the CrossFit OPEN has been a fun time at CrossFit 580 in Livermore, CA! You just can’t explain the incredible feeling when our community comes together to sweat, laugh, cry and push each other to our limits and beyond, while testing our fitness…
Read MoreWEDNESDAY 2/25/15
CrossFit WOD DYNAMIC WARM UP Row/Airbike 3 mins Mobility Burgener Warm Up/Skill Transfer METCON A. EMOTM for 10 mins complete: 7 Deadlifts (M-225#/ W-155#) 20 V-Ups B. Complete in Any order: Station 1 4 x 500m Row Sprint Station 2 4 Sets Max Strict Pull ups (challenge yourself!) Sta
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