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CrossFit 580 • CrossFit & Fitness in Livermore California

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FRIDAY WOD March 22, 2019

CrossFit WODPERFORMANCE “CrossFit Games Open Event 18.1” Complete as many rounds and reps as possible in 20 minutes of: 8 Toes-to-Bar 10 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lbs) (5 each arm) 14/12 Calorie Row Complete the prescribed calories on the rowing erg and in the
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WEDNESDAY WOD March 20, 2019

CrossFit WODPERFORMANCE A. Every 90 seconds, for 12 minutes (8 sets): Bench Press x 2 reps @ 21X1 Use approximately 80% 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. C
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TUESDAY WOD March 19, 2019

CrossFit WODPERFORMANCE A. Back Squat * Set 1 – 4 reps @ 75% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 rep @ 90-95% * Set 5 – Max Reps @ 80% Rest 3 minutes between sets. B. Five sets for max calories/reps of: 30 seconds of AD Pro Bike (or rowing) 30 seconds of Thruster
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MONDAY WOD March 18, 2019

CrossFit WODPERFORMANCE A. Every 2:30, for 15 minutes (6 sets) of: Snatch x 1.1 (rest 5-7 seconds between singles) Suggested loading per set (by %): 70, 75, 80, 85, 88, 90 B. Every 10 minutes, for 20 minutes (2 sets) for times: 1000 Meter Row 15 Bar-Facing Burpees 15 Power Snatches (1
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SATURDAY WOD March 16, 2019

CrossFit + BootCamp In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of: 5 Strict Pull-Ups 10 Push-Ups 20 Air Squats *Every 6 rounds (3 each teammate), teams must run 400 meters
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MONDAY WOD February 18, 2019

CrossFit WODPERFORMANCE + FITNESS “Invictus Baseline Interval Test”  Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots (20/14 lbs to 10′) Please note times for each set. You will keep these times for future compar
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GRACE WOLK – APRIL 2018 MEMBER SPOTLIGHT

  Name: Grace Wolk Hometown: Livermore Age: 40 Started Crossfit580: May 2015 Favorite Movement: Back squat Least Favorite Movement: Wall balls /Thrusters Tell us about your fitness/lifestyle background: Fitness has been a big part of my personal life; as a child growing up, as a
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8th Annual “12 Days of Christmas WOD” and Potluck Party! Saturday 12/23/17 9am-12noon

8th Annual “12 Days of Christmas WOD” and Potluck Party!  Saturday 12/23/17  @ CrossFit 580 Livermore, CA 9am – 12 noon Wear your best Holiday Costume and bring  a holiday dish/beverage!     CrossFit WOD  HOLIDAY WOD “12 Days of Christmas”- Barbell Style  P
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FRIDAY WOD November 17, 2017

CrossFit WOD PERFORMANCE A. Take 15-20 minutes to build to today’s 1-RM Push Press B. Every 6 minutes, for 18 minutes (3 sets) for times: Row 500 Meters 20 Push Presses (115/75 lbs) 15 Toes to Bar       CrossFit WOD FITNESS A. Four sets of: Dumbbell or Barbell Push Pres
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