CrossFit Workouts

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8
Aug

CrossFit Golden: Sunday 8.9.20

Who’s your partner for the workout??

Metcon

In teams of two, with one partner working at a time, partners alternate movements to complete as many rounds and reps as possible in 30 minutes of:

15 Ring or Box Dips 

20 Box Jumps 

25 Dumbbell Goblet Squats (40/25 lbs)

30 Dumbbell Push Press (15 Ea. Arm – 40/25 lbs)

100 Double Unders

Zoom Link for On Demand Class:

8AM Class (Mon-Fri): 

https://zoom.us/j/371461013

Meeting ID: 371 461 013

Password: 385206

*INSTAGRAM LIVE* 

Posted after our live feeds everyday on our IGTV for lifetime access. 

M-F 8am LIVE

Arm Pharm Friday at 10am LIVE

Sat and Sun at 9am LIVE

6
Aug

CrossFit Golden: Friday 8.7.20

Deadlifts!

Weightlifting

Every 2 minutes, for 12 minutes (6 sets):

Deadlift x 6 reps @ 70-75%

Metcon

Complete as many rounds and reps as possible in 14 minutes of:

8 Kettlebell Deadlifts (24/16 kg)

8 Kettlebell Swings (24/16 kg)

8 Overhead Reverse Lunges (24/16 kg – left arm)

8 Overhead Reverse Lunges (24/16 kg – right arm)

Zoom Link for On Demand Class:

8AM Class (Mon-Fri): 

https://zoom.us/j/371461013

Meeting ID: 371 461 013

Password: 385206

*INSTAGRAM LIVE* 

Posted after our live feeds everyday on our IGTV for lifetime access. 

M-F 8am LIVE

Arm Pharm Friday at 10am LIVE

Sat and Sun at 9am LIVE

5
Aug

CrossFit Golden: Thursday 8.6.20

Barbell Strict Press!

Weightlifting

Five sets of:

Barbell Strict Press x 6-8 reps @ 2111

Rest 2-3 Minutes

Metcon

Three rounds for time of:

800 Meter Run

15 Push-Ups

15 Push Presses (95/65 lbs)

Zoom Link for On Demand Class:

8AM Class (Mon-Fri): 

https://zoom.us/j/371461013

Meeting ID: 371 461 013

Password: 385206

*INSTAGRAM LIVE* 

Posted after our live feeds everyday on our IGTV for lifetime access. 

M-F 8am LIVE

Arm Pharm Friday at 10am LIVE

Sat and Sun at 9am LIVE

4
Aug

CrossFit Golden: Wednesday 8.5.20

Back Squats!

Weightlifting

Every 2 minutes, for 14 minutes (7 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 5 reps @ 70%

*Set 3 – 4 reps @ 75%

*Set 4 – 3 reps @ 80

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 4-6 reps @ 85%

Metcon

Complete as many rounds and reps as possible in 12 minutes of:

15 Front-Racked Kettlebell Front Squats (24/16 kg KBs)

12 Toes to Bar

9 Burpees

Zoom Link for On Demand Class:

8AM Class (Mon-Fri): 

https://zoom.us/j/371461013

Meeting ID: 371 461 013

Password: 385206

*INSTAGRAM LIVE* 

Posted after our live feeds everyday on our IGTV for lifetime access. 

M-F 8am LIVE

Arm Pharm Friday at 10am LIVE

Sat and Sun at 9am LIVE