CrossFit Workouts

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15
Oct

CrossFit Golden: Friday 10.16.20

Push Jerks!

Weightlifting

Every 2 minutes, for 16 minutes (6 sets):

Push Jerk x 3 reps

Suggested loading per set (by %): 55, 60, 65, 70, 75, 80

Metcon

Against a 2-minute running clock…

75 Double Unders 

Max Reps of Strict Handstand Push-Ups in remaining time

Rest 2 minutes, and repeat for a total of five (5) sets.

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

14
Oct

CrossFit Golden: Thursday 10.15.20

Bar facing burpees! 🙂

Metcon

Three rounds for time:

500 Meter Row

21 Deadlifts (225/155 lbs)

12 Bar-Facing Burpees

Weightlifting

Three sets of:

Split Stance Romanian Deadlifts x 8-10 reps each @ 3011

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

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

13
Oct

CrossFit Golden: Wednesday 10.14.20

30 Minutes!

Metcon

Complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

30/20 Calories of Rowing

20 Front-Racked Kettlebell Forward Lunges (24/16 kg)

20 Toes to Bar

Perform the running and cycling/rowing portions of this workout using only nasal breathing. Inhale and exhale through your nose, and if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern. Breathe however enables you to move through quickly on the lunges and toes to bar, but once you start running again, work to resume nasal breathing as quickly as possible.

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

12
Oct

CrossFit Golden: Tuesday 10.13.20

Cleans!

Weightlifting

Every 2 minutes, for 16 minutes (8 sets) of:

Clean x 1.1

(rest 5-10 seconds between singles)

Build over the course of eight sets to today’s heavy double.

Metcon

For time:

15 Power Cleans (155/105 lbs)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips

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

11
Oct

CrossFit Golden: Monday 10.12.20

Fran!

Metcon

“Fran”

Rounds of 21, 15, and 9 reps of:

95/65 lbs Thrusters

Pull-Ups

Weightlifting

Three sets of:

Bulgarian Split Squats x 8 reps @ 3010

Rest 60 Seconds 

Ab Wheel Rolloutsor Barbell Rollouts x 8 reps @ 2111

Rest 60 seconds

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