CrossFit Workouts

1
Apr

CrossFit Golden: Friday 4.2.21

Burpees!

Weightlifting

Three sets of:

1-1-2 Dumbbell Bench Press x 8-10 reps

Immediately followed by…

Banded Overhead Triceps Extension x 30 reps

Rest 60 seconds

Dumbbell Bent Over Row x 6 reps each arm @ 21X0

Rest 60 seconds

Metcon

Complete as many rounds and reps as possible in 15 minutes of:

5 Strict Pull-Ups

10 Burpees

15 Push Presses (115/75 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

31
Mar

CrossFit Golden: Thursday 4.1.21

Luisa is Back!

Metcon

“Christine”

Three rounds for time:

500 Meter Row

12 Deadlifts (Bodyweight)

21 Box Jumps (24″/20″)

Weightlifting

Three sets of:

Barbell Hip Thrusts x 6-8 reps @ 20X1

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

30
Mar

CrossFit Golden: Wednesday 3.31.21

Which do you like more, Kettlebell Swings or Toes-to-Bar??

Metcon

Every minute, on the minute, for 20 minutes (4 sets) of:

Station 1 – 15/10 Calories of Rowing

Station 2 – 20 Air Squats + 10 Pull-Ups

Station 3 – 20 Kettlebell Swings (24/16 kg)

Station 4 – 15 Push-Ups

Station 5 – 45 second Hollow Hold

When the running clock reaches 20:00…

Two rounds for time of:

15/10 Calories of Rowing

20 Air Squats

10 Pull-Ups

20 Kettlebell Swings (24/16 kg)

15 Push-Ups

10 Toes to Bar

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

29
Mar

CrossFit Golden: Tuesday 3.30.21

Split Squats & Romanian Deadlifts!

Weightlifting

Three sets of:

Front-Racked Barbell Split Squats x 4-5 reps each @ 4211

Rest 60 seconds

Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011

Rest 60 seconds

Metcon

“Nitrous”

For time:

1000 Meter Row

50 Thrusters (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