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CrossFit 580 • CrossFit & Fitness in Livermore California

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Pleasanton CrossFit

TUESDAY WOD 4/14/15

  Out of the Cave Food Truck will be serving dinner today from 4:30pm-8pm. Come by for a great workout and meal, and get your food prep for the rest of the week!   CrossFit WOD DYNAMIC WARM UP Run 800m Mobility 3x: 10 wall balls, 10 GHD Sit Ups, 10 GHD Back Extensions, 10 St
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MONDAY WOD 4/13/15

    CrossFit WOD DYNAMIC WARM UP Row/Airbike 3 mins Mobility KB Warm Up Skill: 2 Handed KB Clean, KB Snatch STRENGTH Every 90 seconds for 5 sets complete: 2 High Bar Back Squats @ 80% of 1 RM METCON AMRAP 12 Mins: 2 Two Handed Kettlebell Cleans (Full Clean) (M-53#/ F-45#) 2
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SUNDAY WOD 4/12/15 SPRINTS AND DECK OF CARDS!

  CrossFit WOD DYNAMIC WARM UP Coach Choice METCON 5 x 100M Sprints rest 30 seconds between sprints.  100% output 4 x 200 Sprints Rest 1 Min Between sprints 2 x 400M Sprints rest 90 seconds between Sprints     Boot Camp WOD TEAM WOD Teams of 2, 3 or 4 will each receive
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SATURDAY WOD 4/11/15

SATURDAY PARTNER WOD!   CrossFit WOD DYNAMIC WARM UP Coach Choice STRENGTH Every 3 Mins for 3 sets: 3 High Bar Back Squats @ 95% PARTNER WOD Teams of 2 Complete: Buy in: 400 Meter Run with Plate.  (M-45#/ W-25#) Then Complete as a team: 200 Calories on Rower 100 Dumbbell Thruster
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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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