CrossFit Workouts

Refer A Friend

Invite A Friend To Check Us Out!
22
May

CrossFit Golden: Saturday 5.23.20

Come get one!

Personal Training:

Metcon

Deck of Cards 

Toes to Bar or Knee Raises 

Empty Barbell or Unweighted Step Ups (12 in) – Double Reps 

Plank Hip Shifts 

Box Empty Barbell (or unweighted) Hip thrusts 

Jokers x 2 – 800m Run

At Home WOD:

ZOOM LINKS:

8AM Class (Mon-Fri):  https://zoom.us/j/371461013  Meeting ID: 371 461 013
Password: 385206

4:30PM Class (Mon-Fri):  https://zoom.us/j/188561156  Meeting ID: 188 561 156
Password: 920848

*INSTAGRAM LIVE* Posted after 8AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live

Warm Up

3 Rounds:

8 Speed Skaters 

8 Reverse Lunges + Leg Hug (4 Ea.)

15 sec ea. Leg – single leg wall sits 

4 Slow Strict Knee Raises

Metcon

Deck of Cards 

Tuck Up

Reverse Lunges (Goblet or Unloaded – Double Card)

Plank Hip Shifts 

Single Leg Glute Bridges (Double Card)

Jokers x 2 – 800m Run

21
May

CrossFit Golden: Friday 5.22.20

If you haven’t already, don’t forget to check out the CFG Running program on Tues, Thurs, Fri, and Sundays!

Personal Training:

Weightlifting

Every 60 seconds for 12 minutes (6 sets):

Station 1 – Landmine Rows – 5 reps

Station 2 – Bench Leg Lowers – 6 reps @30×1

Metcon

Two Sets for Times:

750m Row

Rest 90 Seconds

At Home WOD:

ZOOM LINKS:

8AM Class (Mon-Fri):  https://zoom.us/j/371461013  Meeting ID: 371 461 013
Password: 385206

4:30PM Class (Mon-Fri):  https://zoom.us/j/188561156  Meeting ID: 188 561 156
Password: 920848

*INSTAGRAM LIVE* Posted after 8AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live

Stretching

1 Minute Pigeon Stretch 

1 Minute Mountain Climber Thoracic Twists

Warm up

6 minute AMRAP: 

5 Kang Squats 

5 Single Leg Glute Bridges 

5 Plank Jacks 

5 Lateral Lunges  

5 Pike Push ups

Metcon

Complete as many rounds and reps as possible in 6 minutes of:

10 Push Press or Elbow Plank Marches 

10 Burpees Over Object

Rest 3 minutes, and then…

Complete as many rounds and reps as possible in 6 minutes of:

10 Ground to Overhead or Star Jumps 

10 Mountain Climber Twists Ea. 

Rest 3 minutes, and then…

Complete as many rounds and reps as possible in 6 minutes of:

10 Pulse Ups 

10 Cossack Squats

CFG Running:

4- Mile Run for Time

20
May

CrossFit Golden: Thursday 5.21.20

Who got the best quarantine hair cut?? 🙂

Personal Training:

Weightlifting

Every 2:30, for 12:30 minutes (5 sets) of:

Deadlift – 5 reps @21X1

Metcon

21-15-9

Assault Bike Cals

Deadlifts (175/125#)

At Home WOD:

ZOOM LINKS:

8AM Class (Mon-Fri):  https://zoom.us/j/371461013  Meeting ID: 371 461 013
Password: 385206

4:30PM Class (Mon-Fri):  https://zoom.us/j/188561156  Meeting ID: 188 561 156
Password: 920848

*INSTAGRAM LIVE* Posted after 8AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live

Warm Up: 

1 minute Lunge + Hamstring Stretch  

1 minute Bird Dog Hold – 30 Each. 

1 minute 

Then… 

6 Minute AMRAP 

5 LCR + Backbend Hamstring Stretch

4 Prone Scapular retractions 

3 Hollow Holds (5 Sec)

2 Lunge Matrix – Each Leg

1 Slow Jefferson Curl

Metcon

Every minute on the minute, for 24 minutes, complete 6 sets of: 

Station 1 – 20 Deadlifts or Supermans 

Station 2 – 20 Walking Lunges (loaded or unloaded)

Station 3 – 20 Russian Twists Ea. 

Station 4 – Max Effort inverted hold or Weighted overhead walk

CFG Running:

6- Mile Run for Time

19
May

CrossFit Golden: Wednesday 5.20.20

Who has been practicing their jump roping at home?

Personal Training:

Weightlifting

Every 2:30 minutes, for 12:30 minutes (5 sets): 

Strict Press – 4 reps

Immediately into – Max Effort Chin or Bar Hold

Metcon

Perform as many rounds and reps as possible in 6 minutes of:

6 Strict Handstand push-ups or Wall Climbs

6 Pull Ups 

6 Burpees

At Home WOD:

ZOOM LINKS:

8AM Class (Mon-Fri):  https://zoom.us/j/371461013  Meeting ID: 371 461 013
Password: 385206

4:30PM Class (Mon-Fri):  https://zoom.us/j/188561156  Meeting ID: 188 561 156
Password: 920848

*INSTAGRAM LIVE* Posted after 8AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live 

Warm up

1 minute LCR Stretch 

1 minute Y-T-W

1 minute Stretch on your own  

2 Rounds:

10 Mountain Climbers – Foot Planted

5 Plank Walk Outs 

10 Quad + Lunge Stretch 

10 Reverse Snow Angels

Metcon

For Time:

15 Strict Press or Pike Push Ups 

30 Mountain Climbers Ea.

45 Swings or Hamstring Marches 

60 Push-Ups

45 Swings or Hamstring Marches 

30 Mountain Climbers Ea. 

15 Strict Press or Pike Push Ups

18
May

CrossFit Golden: Tuesday 5.19.20

Who’s loading up their barbell like this?? 🙂

Personal Training:

Weightlifting

Every three minutes, for 15 minutes (5 Sets):

Snatch pull – 5 Reps 

For the snatch pull, the barbell should be lifted controlled from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a snatch pull. Build across the 5 set. Please drop the barbell and reset between each rep.

Metcon

Annie 

50-40-30-20-10

Double Unders 

Ab Mat Sit-Ups

At Home WOD:

ZOOM LINKS:

8AM Class (Mon-Fri):  https://zoom.us/j/371461013  Meeting ID: 371 461 013
Password: 385206

4:30PM Class (Mon-Fri):  https://zoom.us/j/188561156 Meeting ID: 188 561 156
Password: 920848

*INSTAGRAM LIVE* Posted after 8AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live

Warm Up: 

Hip + Hammy Stretch 

Then 2 Rounds 

5 Down Dog + Cobra

10 Elbow Plank Marches 

10 Broad Jump + 3 Hops Back 

5 Kneel To Squat + Stand

*Max Effort Hold at the end of each round

R1 – Hollow Hold

R2 – Single Arm Plank Left 

R3 – Single Arm Plank Right

Metcon

Complete rounds of 21, 15 and 9 reps for time of:

Leg Lowers 

Plank Push Ups 

Box Jump Overs or Plate Lateral Jumps 

Rest 2 minutes 

Complete rounds of 21, 15 and 9 reps for time of:

Bicycle Crunches Ea. 

Plank Shoulder Tap

Single Leg Knee to Floor Squat Ea. 

Rest 2 minutes 

Complete rounds of 21, 15 and 9 reps for time of:

Crunches

Plank Toe Reach 

Star Jacks

CFG Running:

4- Mile Run for Time