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CrossFit 580 • CrossFit & Fitness in Livermore California

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livermore gym

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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SUNDAY WOD September 27, 2015

WOD CrossFit + Boot Camp A. 5 Rounds for time: 10 Box Jump Step Over 10 Ball Slams 10 Seated DB Press 20 Doubles/60 Singles   B. 5 Rounds for Time: 10 KB Swings 10 KB Push Press 10 Goblet Squats 20 Doubles/60 Singles
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THURSDAY WOD September 24, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Complete as many rounds and reps as possible in 8 minutes of: 8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses 8 Strict Supinated-Grip Pull-Ups Rest 4 minutes, and then.. B. Complete as many rounds and reps as possible i
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WEDNESDAY WOD September 23, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
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MONDAY WOD September 14, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Every 8 minutes, for 40 minutes (5 sets) for times of: Alternating Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps Pull-Ups x 15 reps Run 400 Meters B. Three sets of: Single-Arm Dumbbell Row x 8 reps each arm @ 2111
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THURSDAY WOD September 3, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Four sets of: Barbell Push Press x 3-5 reps Rest 90 seconds Strict Weighted Pull-Ups x 3-5 reps Rest 90 seconds *increase weight after each round B. 600 Meter Partnered Farmer’s Carry Teams of two must move as much weight as possible 600
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SUNDAY WOD August 23, 2015

WOD CROSSFIT + BOOTCAMP A. For Time 15 Pull Ups/Ring Rows 15 Burpee Box Jumps 250 m Run 10 Pull Ups/Ring Rows 10 Burpee Box Jumps 400 m Run 5 Pull Ups/Ring Rows 5 Burpee Box Jumps 800 m Run B. 8 Min Alternating EMOM Buy In A: 20 Double Unders or 40 Singles or 20 Tuck jumps Rest of A:
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SATURDAY WOD 6/13/15

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day Three sets for max reps of: 60 seconds of Wall Ball Shots (M-20#/W-14#) 60 seconds of Push Press (M-75#/W-55#) 60 seconds of Kettlebell Swings (M-24kg/W-16 kg) 60 seconds of Rowing or Airbike for Calories Rest 60 seconds
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SATURDAY WOD 6/6/15

TEAMWORK! Schedule for Today: 8am-9am: CrossFit Group WOD Class w/Coach Heather 9am-10am: CrossFit Group WOD Class w/Coach Heather 10am-12noon: OPEN GYM HOUR NEW WAVE:) (10am SKILLS CLASS cancelled, and will return next week) CrossFit WOD PERFORMANCE + FITNESS Workout of the Day In te
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