CrossFit Workouts

Refer A Friend

Invite A Friend To Check Us Out!
17
May

CrossFit Golden: Monday 5.18.20

Some of our CrossFit Kiddos!

Personal Training:

Weightlifting

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

Front Squat – 5 Reps

Metcon

Every Minute on the minute, for 8 minutes: 

15 Wallballs

Rest at least 20 seconds before the next set.

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 Each)

1. Run In place 

2. ½ Kneeling Groin Shifts 

3. Speed Skaters 

4. Quad + Leg Hug 

5. Drop Squats  

6. Ankle Circles 

7. Over and Under the Fence 

Stretching 3-4 Minutes on your own 

– IT Band 

– Glute Stretching 

– Calf Stretch 

– Hip Flexor

Metcon

Against a 3-minute running clock…

400 Meter Run or 2 minutes of Heart Rate

Max Reps of Hang Power Cleans or Drop Squats 

Rest 2 minutes and complete a total of Five (5) sets.

16
May

CrossFit Golden: Sunday 5.17.20

Our members are back at it!

Personal Training:

Metcon

In teams of two, complete four sets for max reps of:

60 seconds of Strict Press

60 seconds of Lateral Rower Jump Overs (can step on and over plates)

60 seconds of Rowing 

One Partner works for 60 Seconds while another partner is resting, then switch. Repeat for every movement in that same fashion for Four Rounds.  

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: 

One Round of 1 Minute at Each Movement: 

1. Bear Crawls 

2. Plank walkouts – no push up 

3. Bootstrappers

4. Stretching on your Own (lower body)

5. Single Leg Jumps  

6. Single Leg Elbow Planks 

7. Broad jump + Bunny Hop Backwards 

8. Stretching on your Own (Upper body)

Metcon

In teams of two, complete four sets for max reps of:

60 seconds of Strict Press or Pike Push Ups 

60 seconds of Box Jump-Overs or Lateral Hops 

60 seconds of Russian Twists 

One Partner works for 60 Seconds while another partner is resting, then switch. Repeat for every movement in that same fashion for Four Rounds.  

CFG Running:

10- Mile Run for Time

15
May

CrossFit Golden: Saturday 5.16.20

These health safety precautions double as having your own little pain cave!

Personal Training:

Metcon

Deck of Cards:

Cossack Squat (with plate or barbell on back) 

Flutter Kicks (Double the card)

Prone Scapular Retractions

Back Clap Jumping Jacks

Jokers x 2 – 30 Barbell Windshield Wipers 

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: 

8 Minute AMRAP

10 Around the Worlds Ea.

10 leg swings F/B/L/R

5 Prisoner Kneeling Squats 

10 Jane Fondas (5 Ea.) 

5 Reverse Snow Angels 

10 Air Squats 

3 Minutes – Free for all Stretching 

Metcon

Deck of Cards:

Cossack to Thruster/Press (Double the card)

Flutter Kicks (Double the card)

Prone Scapular Retractions 

Back Clap Jumping Jacks

Jokers x 2 – 30 Windshield Wipers

14
May

CrossFit Golden: Friday 5.15.20

How much has everyone missed rowing??

Personal Training:

Strength

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

Clean Pull – 5 Reps 

For the clean 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 full clean pull. Build across the 6 set. Please drop the barbell and reset between each rep.

Metcon

For Time: 

30 Hang Power Cleans (75/55#)

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 Puppy Dog Stretch 

1 Minute Mountain Climber Thoracic Twists

3 Rounds 

5 Plank Jacks  

10 Pronation Supination rotations 

5 single leg Glute Bridges – 10 total

10 Good Mornings 

5 Press Ups 

10 Elbow Plank Marches – 10 Total 

Metcon

For time:

28-24-20-16-12-8-4

Burpees over Object 

Ground to Overhead (KB swing, DB Snatch, Slamball, Sandbag over shoulder, Plank Toe Reaches)

Accessory:

10-15 minutes of Mobility

CFG Running:

4- Mile Run for Time

13
May

CrossFit Golden: Thursday 5.14.20

We’ve missed Tessa!

Personal Training:

Strength

Every 3 Minutes, for 15 minutes, (5 sets) of: 

Back squat – 5 reps

Metcon

15-12-9-6-3:

Front Squats (75/55#)

45-36-27-18-9

Double Unders (single unders same reps as DU)

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: High Knees, Butt Kicks, Jumping jacks 

1 minute: leg swings 

1 minute: Quad Stretching 

Then 2 Rounds Continuous movement:

10 Star Jumps 

10 Table Top Stretches

10 Single Leg Knee to Floor Squat (5 ea.)

10 Jane Fondas 

20 Explosive Glute Bridges 

Metcon

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

20 Seal Jacks 

10 V-Ups

10 Plank Toe Touches  

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

40 Double-Unders

20 Goblet Reverse Lunges 

20 Bench Dips

CFG Running

6- Mile Run for Time