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CrossFit 580 • CrossFit & Fitness in Livermore California

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TUESDAY WOD February 26, 2019

CrossFit WODPERFORMANCE A. Every 4 minutes, for 24 minutes (6 sets): Deadlift *Set 1 – 6 reps *Set 2 – 4 reps *Set 3 – 2 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 2 reps (Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2) During your rest between sets, use you
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MONDAY WOD February 25, 2019

CrossFit WODPERFORMANCE A. Every 90 seconds, for 12 minutes (8 sets): Bench Press x 3 reps @ 21X1 Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible. B. T
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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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WEDNESDAY WOD December 14, 2016

ARE YOU ALL EXCITED AND READY FOR THIS SATURDAY’S  “12 DAYS OF CHRISTMAS WOD” AND HOLIDAY POTLUCK PARTY!? The Saturday 8am Class is cancelled and we will start at 9am! Please bring your best Holiday cheer and dish/beverage! CrossFit WOD PERFORMANCE A. Every 2 minutes
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MONDAY WOD August 22, 2016

CrossFit WOD PERFORMANCE A. Every 90 seconds, for 15 minutes (10 sets): Hang Clean + Clean Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85 B. Every 3 minutes, for 9 minutes (3 sets): Back Squat x 8 reps @ 70-75% of 1-RM C. “Helen” Three rounds for time of: Run 4
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MONDAY WOD August 15, 2016

CrossFit WOD PERFORMANCE + FITNESS A. Front Squat First, find 85% of your working max on Back Squat, then do the following front squats based on that number: 70% x 3 80% x 3 90% x 3 or more -5 Min Rest- B1. “Fran” 21-15- and 9 reps, for time of: Thruster (95#/65#) Pull-ups
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MONDAY WOD August 1, 2016

CrossFit WOD PERFORMANCE + FITNESS A. Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) Minutes 3-4, 9-10 & 15-16: Ha
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WEDNESDAY WOD June 22, 2016

CrossFit WOD PERFORMANCE A. Every 90 seconds, for 12 minutes (8 sets): 4-Stop Halting Clean Deadlift + Hang Clean (Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang
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FRIDAY WOD November 6, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day For time: 30 Ground to Overhead (M-95#/W-65#) 30 Pull-Ups 400 Meter Run 20 Ground to Overhead (M-95#/W-65#) 20 Pull-Ups 400 Meter Run 10 Ground to Overhead (M-95#/W-65#) 10 Pull-Ups
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