CrossFit Workouts

Refer A Friend

Invite A Friend To Check Us Out!
5
Apr

CrossFit Golden: Monday 4.6.20

Kurt is still a princess

Workout Key: 

All workouts are written for unweighted/bodyweight (black text)

Red – Kettlebell 

Green – Sandbag

Blue – Dumbbell

Purple – wallball

Warm Up

 8 minutes:

60 seconds – No Push Burpees  

60 seconds – Field Goal Post Face Down Scorpion

60 seconds – Scap Push Ups 

60 seconds – Wrist/forearm stretching

60 seconds – Mountain Climbers 

60 seconds – Slow Hand Release push ups

60 seconds – Straight Leg Sit Ups  

60 seconds – Own Stretching 

Weightlifting

Every 90 seconds, for 12 minutes (8 sets):

Floor Chest Press x 10 reps @ 2020

Or 

Push Ups x 5-8 reps @ 2020 (or) Once Tempo is not held – Set is over

Metcon

“CrossFit Games Open Event 18.1” – Home Version 

Complete as many rounds and reps as possible in 20 minutes of:

8 V-Ups

20 Mountain Climbers  

Or 10 Single-Arm Kettlebell Hang snatches (5 each arm)

Or 10 Sandbag Clean & Jerks 

Or 10 Single-Arm Dumbbell Hang Clean & Jerks (5 each arm)

Or 10 Wallballs 

14 No Push Burpees (Burpee without the pushup)

4
Apr

CrossFit Golden: Sunday 4.5.20

OG’s Coach Lacey, Special K,  Coach aka Jeff, and Muffy getting some squats in at our old space

Workout Key: 

All workouts are written for unweighted/bodyweight (black text)

Red – Kettlebell 

Green – Sandbag

Blue – Dumbbell

Purple – wallball

Warm Up:

One Round of 1 Minute at Each Movement: 

1. Bear Crawls 

2. Plank walkouts – no push up 

3. Jane Fonda’s (30sec Ea. Leg)

4. Stretching on your Own (lower body)

5. Broad Jumps 

6. Single Leg Elbow Planks

7. Forward + Backward + Lateral lunge = cycle through for 30 sec each leg

8. Stretching on your Own (Upper body)

Metcon

For time:

100 Double-Unders or Jumping Jacks 

50 Hip Hinge + Jump  

Or 50 Russian KB Swings 

Or 50 Sandbag Swings 

Or 50 DB Swings 

Or 50 Wall Balls Over The Shoulder  

25 V-Ups

100 Bodyweight Lunges

25 V-Ups

50 Russian Kettlebell Swings

SAME AS ABOVE

100 Double-Unders or Jumping Jacks

Core:

5 Mins of your choice of Core work

3
Apr

CrossFit Golden: Saturday 4.4.20

Ladies love the Bog-Man

Warm Up:

Stretching:

3 Minutes on your Own

What is sore?

Lots of shoulders today – are they tight?

Hip flexors Stretched? 

2 Rounds:

25 Seal Jacks

20 Plank Quad Taps – 10 Ea. 

15 Scapular Push Ups – Down =1/Up=2

10 Table Top Stretches

5 Reverse snow angels

Metcon

Deck of Cards 

Plank Shoulder Taps 

Crunches 

Dips 

Weighted Squats or Air Squats 

Joker – 100 Cross Body Mountain Climbers

Joker – 100 Flutter Kicks (Each Leg)

2
Apr

CrossFit Golden: Friday 4.3.20

When CFG was allowed to travel overseas, fingers crossed for Sweden this year

Workout Key: 

All workouts are written for unweighted/bodyweight (black text)

Red – Kettlebell 

Green – Sandbag

Blue – Dumbbell

Purple – wallball

Warm Up:

Stretching:

1 Minute ½ Kneeling Groin Shifts 

1 Minute Bird Dogs 

1 Minute Slow Jefferson Curls 

30 Seconds Each – 2 Rounds:

1. Burpees 

2. Dead Bugs 

3. Jumping Split Lunges 

4. Star Plank Hold – 15 Ea. 

5. Good Morning + Back Bends 

6. Ankle Circles – 15 Ea.

Metcon

Every minute, on the minute, for 16 minutes (4 sets of each):

Minute 1 – Weighted Lateral Lunges 

(Place DB/KB/SB/WB in goblet position if doing weight)

Minute 2 – Plank Push Ups  

Minute 3 – Star Jumps 

Or Alternating Dumbbell Snatches 

Or Kettlebell Swings 

Or Sandbags over the Shoulder 

Or Wallball Ground to Overhead

Minute 4 – Bicycle Crunches

*Accumulate as many reps as possible. There is not built in rest so rest as needed between minutes.

Core:

Every minute, on the minute, for 15 minutes (3 sets of each):

Minute 1 – Bent Over Rows x 10 reps @ 2111 (With – DB/KB/SB/WB – If single arm do 5-8 ea. arm)

Minute 2 – Side Plank (Left) x 40 seconds

Minute 3 – Side Plank (Right) x 40 seconds

Minute 4 – Reverse Snow Angels x 10 reps (slow & controlled)

Minute 5 – Hollow Rocks or Hold x 30 seconds

1
Apr

CrossFit Golden: Thursday 4.2.20

That one time we quarantined ourselves in a van for 30+ hours

Workout Key: 

All workouts are written for unweighted/bodyweight (black text)

Red – Kettlebell 

Green – Sandbag

Blue – Dumbbell

Purple – wallball

Warm Up:

8 Min AMRAP:

10 Jumping Jacks 

5 Knee to Chest + Hamstring sweep – 10 Total

5 Bootstrappers 

10 Speed Skaters 

5 Over and Under the Fence – 10 Total 

5 Glute Bridge + Clamshell

Stretching:

3-4 Minutes on your own 

– IT Band 

– Glute Stretching 

– Calf Stretch 

-Hip Flexor

Metcon

For time:

Run 5k 

Or

Complete Six rounds for time of:

400 Meter Run 

15 Air Squats 

Or KB Goblet Squats 

Or Sandbag Goblet Squats 

Or DB Front Squats  

Or Wallballs 

10 Hand Release Push-Ups

Accessory

5-10 Minutes of Mobility Work 

*See Instagram for Mobility Ideas

1 2 3 361