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CrossFit 580 • CrossFit & Fitness in Livermore California

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Pleasanton CrossFit

SATURDAY WOD September 12, 2015

Krys…BAAAMM!! CrossFit WOD PERFORMANCE + FITNESS Workout of the Day Teams of 2 Complete: 150 Wall Balls (M-20#/W-14#) 100 Box Jumps/Step Ups (step downs only)  (M-24#/W-20) 150 Russian KB Swings (M-53#/W-35#) 100 Jumping Slam Balls  (M-30#/W-20#) * One Person working at a time.
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WEDNESDAY WOD September 9, 2015

  CrossFit WOD PERFORMANCE Workout of the Day A. Take 15 minutes to build to a heavy Split Jerk or Push Press B. Complete as many rounds and reps as possible in 5 minutes of: 5 Burpees 5 Pull-Ups (chest-to-bar pull-ups for advanced athletes) Rest exactly 5 minutes, and then . . .
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TUESDAY WOD September 8, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets): 2-Position Clean (Hang Clean + Clean) (mid-thigh, and then from the floor) Coach led Barbell Warm Up-Clean   B. In teams of two, with only one person working at a time, perform 30 reps each f
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MONDAY WOD September 7, 2015

Happy Labor Day! Only 2 classes today: 9am-10am BootCamp Group WOD and 10am-11am CrossFit Group WOD CrossFit WOD FITNESS + PERFORMANCE “Lumberjack 20” On November 5, 2009, at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood
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SATURDAY WOD September 5, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day Complete in Teams of 2: AMRAP 20 Mins: 15 Hang Power Cleans (M-95#/ W-65#) 21 Thrusters  (M-95#/ W-65#) 21 Pull Ups *One teammate will work on completing a round.  Other teammate will complete 100 m Run (50 Meters of it will be bac
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FRIDAY WOD September 4, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Teams of 2 or 3 must complete a total of 4 sets each (each person does 4 sets) as quickly as possible of: Row 500 Meters — 5 Hand-Release Push-Ups 10 Box Jumps (24″/18″) (step downs) 5 Hand-Release Push-Ups 10 Box Jumps (24″/18″
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WEDNESDAY WOD September 2, 2015

Olympic Weightlifting Class tonight with Coach Christina 6:30pm-7:30pm! CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Five sets of: Back Squat x 10 reps @ 30X0 (work up to 70%-75% Range of 1RM or heavy/challenging weight:goal is all 10 reps at a heavy weight) Rest 30 second
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MONDAY WOD August 31, 2015

Have you registered yet? Save a Pair. Save a Life. CrossFit WOD PERFORMANCE Workout of the Day A. Weighted Pull-Ups In six attempts or less, find your 1-RM Weighted Pull-Up. *Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM B. Complete as many reps as possibl
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SATURDAY WOD August 29, 2015

  Please come and support CrossFit 580 and Delta CrossFit, who will be competing today at the “Battle of the Sunset 2” in Antioch! John Norden will be competing in his first CrossFit Competion- Individual Masters Division!! (woot woot John!) Kevin Kazzaz and Steven Pa
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THURSDAY WOD August 27, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Five sets of: Power Clean x 1.1.1 (rest 10 seconds between singles) Rest 3-4 minutes *beginners do Hang Power Clean and focus on form (fast elbows) and technique vs load. *3 POS Clean Warm Warm Up-Coach Led B. Three sets of: Against a 2-m
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