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CrossFit 580 • CrossFit & Fitness in Livermore California


strength and conditioning livermore

WEDNESDAY WOD November 18, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. 2 MIN STATIONS Every 2 minutes, for 20 minutes (5 sets) of: Station 1 – Front-Racked Barbell Alternating Reverse Lunges x 8-10 reps each leg @ 20X1 Station 2 – 60 seconds of Strict Handstand Push-Ups for max reps *(Station 1 
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TUESDAY WOD September 22, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Three sets of: Bench Press x 4-6 reps @ 20X1 (increase load after each set) Rest 60-90 seconds Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0 Rest 60-90 seconds B. Complete as many rounds and reps as possible in 15 mi
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SUNDAY WOD September 20, 2015

WOD CrossFit + BootCamp A. 3 Rounds for time: 800 m Run/1000m Row 10 GHD Sit Ups 20 Wall Balls 30 Cross Body Plank K2E (1,2,3…) B. 6 Min AMRAP 10 Ball Slams 10 Sit Up + OH Press 10 Frog Jumps (touch ground, forward/backward jump)
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FRIDAY WOD 6/12/15

CrossFit WOD FITNESS Workout of the Day A. Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps @ 3011 (stick to the tempo – 3 second descent – use more weight than used on June 9, 2015) Station 2 – Supine Ring Row x 8-10 reps @
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Team CrossFit 580 take 1st and 4th place at the Apricot Rhinofit RX Invitational!

Congratulations to TEAM CF580 on finishing 1st (Heather B. and Samier A.) and 4th place (Kevin K. and Christina H.) at the Apricot Rhinofit RX Invitational!      
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CrossFit WOD FITNESS Workout of the Day A. 3 sets of: Strict Dumbbell Press x 10 reps @ 2011 Rest 45 seconds Supine Ring Rows x 10 reps @ 2111 Rest 45 seconds V-Ups x 10-20 reps Rest 45 seconds B. 5 rounds for time of: Run 300 Meters 10 Strict Handstand Push-Ups or L-Seated Dumbbell P
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CrossFit WOD PERFORMANCE + FITNESS   Workout of the Day A. EMOM (Every minute, on the minute) for 30 minutes: Minute 1 – 30 Double-Unders -OR- 40 seconds of Double-Under technique work if you’re still perfecting your double-unders Minute 2 – 10 Burpees Minute 3 – 15 Kettlebell Sw
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  CrossFit WOD DYNAMIC WARM UP 400m Run w/slam ball Mobility Bodyweight Warm Up/Movement Prep-Coach Choice SKILL: Snatch (Burgener Warm Up-Coach Led on counts of 3) STRENGTH EMOTM for 7 Mins: 3 Power Snatches + Overhead Squat  @ 70% of 1RM Snatch (warm up at about 55%-60% before
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  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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1RM TEST WEEK-Starts Monday 4/27/15

You have been working hard with this current squat and volume cycle, dialing in your nutrition and making awesome strength and conditioning gains. You also just got your first few strict pull ups and many other “firsts”.  As we are approaching the end of this squat and vol
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