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3
Aug

CrossFit Golden: Tuesday 8.4.20

Can you hold an L-Sit for a Minute??

Weightlifting

Every minute, on the minute, for 12 minutes, (6 sets) of:

Station 1 – 2 Dumbbell Turkish Get ups – Ea. Arm

Station 2 – L-Sit Hold (From Rings or Double Leg Seated Pike Raise)

Metcon

Four sets for max reps of:

60 seconds of Rowing for Calories

Rest 30 seconds

60 seconds of Ring Dips

Rest 30 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

Arm Pharm Friday at 10am LIVE

Sat and Sun at 9am LIVE

2
Aug

CrossFit Golden: Monday 8.3.20

Segmented Power Cleans 🙂

Weightlifting

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

Segmented Power Clean x 2 reps

(Pause for 2 seconds at mid patella)

Metcon

Every 4 minutes, for 16 minutes (4 sets) for times:

400 Meter Run

8 Power Cleans (185/135 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

1
Aug

CrossFit Golden: Sunday 8.2.20

Partner Wod!

Metcon

In teams of two, complete three rounds for time of:

1000 Meter Row (partners will row separately, 500m Ea.) 

60 Dumbbell Snatches (50/35 lbs)

40 Dumbbell Overhead Squats (50/35 lbs)

20 Bar-Facing Burpees

Partners may partition the repetitions however they choose, but only one partner may be working at a time

*If one partner does not want to row P1 can row full 1000m OR Both partners rest an additional 2 minutes after P1 Row to simulate P2 rowing.

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

30
Jul

CrossFit Golden: Friday 7.31.20

Pull Ups!

Weightlifting

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

Pronated Strict Pullups 2-4 Reps 

10-15 Seconds rest

Supinated Strict Pullups 2-4 Reps

Metcon

Every Minute on the Minute, for 12 minutes, (6 sets) of:

Station 1 – Thrusters (95/65 lbs)

Station 2 – Sit-Ups

Accumulate as many reps within the minute as possible

OR

Accessories

Every 2 Minutes, for 12 minutes, (3 sets) of: 

Station 1 – Cossack Single Arm Squat to Press x 6 Ea.

Station 2 – L-Crunch x 30 Reps

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