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CrossFit 580 • CrossFit & Fitness in Livermore California

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livermore gym

THURSDAY WOD 4/23/15

  CrossFit WOD DYNAMIC WARM UP Jump Rope 3 mins Mobility Bodyweight Warm Up STRENGTH Every 90 Secs for 5 sets complete: 5 Deadlifts @  70% of 1RM (focus on body mechanics not on speed!) METCON Buy in: Tabata Sit Ups *Rest is in Flexed position (half sit up) EMOTM for 10 mins comp
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TUESDAY 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
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THURSDAY 3/12/15

  CrossFit 580 DYNAMIC WARM UP Run 800m Mobility Bodyweight Warm Up STRENGTH In 15 Mins. Work to a Heavy Single Deadlift METCON Complete in Any Order. 3 Sets Max Strict Pull Ups 5 Sets of 10 GHD Glute Ham Raises 5 Sets of 10 Bulgarian Split Squats (Light) 5 Sets of 1 min Superman
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TUESDAY 3/10/15

Go Krys! Open WOD 15.2! CrossFit WOD DYNAMIC WARM UP Row/Airbike 3 mins Mobility KB Warm Up STRENGTH A. In 10 mins Complete: 5 Sets: 1 Flex Arm Hold + Max reps Strict Pull ups (use band if necessary) B. Every 90 Secs for 5 Sets Complete 7 Push Press @ 68% of 1RM METCON 21-18-15-9-6 re
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SATURDAY 3/7/15

Schedule for Today: 8am-9am CrossFit 580 Group WOD 9am-10am CrossFit 580 Group WOD 10am-12noon CrossFit Open WOD   CrossFit WOD DYNAMIC WARM UP Coach Choice STRENGTH Every 90 Seconds for 6 Sets: 3 High Bar Back Squats @ 80% 1RM PARTNER METCON Teams of 2 Complete 100 Manmakers (M-
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WEDNESDAY 3/4/15

CrossFit WOD DYNAMIC WARM UP Row 500m Mobility Burgener Warm Up-COACH LED on counts of 3 Skill Transfer Exercises: 3x Pressing Snatch Balance 3x Overhead Squat 3x POS 1 Snatch 3x POS 2 Snatch Junk Yard Dog x5 STRENGTH Every 90 Seconds Complete: 1 Power Snatch + 1 Hang Snatch (First Po
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FRIDAY 2/27/15

CrossFit WOD DYNAMIC WARM UP Coach Choice Barbell Warm Up-Bear Complex METCON Buy in: 3 Mins AMRAP Burpees -then- AMRAP 15 Mins: 5 Bear Complexes (M-135#/ W-95#) 15 Burpee Broad Jumps 100 Meter Farmers Walk (M-53# W-35#) -then- 800M Run AFAP
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WEDNESDAY 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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SATURDAY 2/21/15

HAVE YOU REGISTERED FOR THE OPEN YET? WHAT ARE YOU WAITING FOR?! CrossFit WOD DYNAMIC WARM UP Coach Choice METCON WOD 4 Rounds: 1 min Row for cals 1 min Thrusters (95#/65#) 1 min Russian Swings (53#/35#) 1 min Burpees 1 min Power Cleans (has to touch ground) (95#/65#) 1 Min Plank afte
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TUESDAY 11/4/14

CrossFit WOD DYNAMIC WARM UP Jump Rope 3 minsMobility KB Warm Up: 10 KB Good Mornings 10 KB Halos 10 KB Lateral Stretches KB Bent over back shoulder (5-10 sec hold, 2x each side) SKILL: KB Clean,  KB Clean and Press METCON WOD 4 Rounds:1 Min KB Russian Swings (M-53#/ W-35#) *Two
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