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CrossFit 580 • CrossFit & Fitness in Livermore California


tri valley bootcamp

MONDAY WOD September 21, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Every two minutes, for 20 minutes (10 sets): Clean x 1 rep Build over the course of the 10 sets to today’s 1-RM. *Barbell Warm Up-Clean B. “Five-Minute Capacity Test” Complete as many rounds and reps as possible in 5 minutes of: 5 Squat C
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SUNDAY WOD September 13, 2015

WOD BootCamp + CrossFit  A. 6 Min EMOM Buy In: 250 ft Run Rest of Min: Side Lying V Ups -1 Min Rest- B. 6 Min EMOM Buy In: Turkish Get Up (Alternating) Rest of Min: Mountain Climbers (1,2,3…) -1 Min Rest – C. 6 Min EMOM Buy In: 5 Ball Slams Rest of Min: Singles or Doubles -1 Min Rest-
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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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