CrossFit Workouts

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6
Apr

CrossFit Golden: Tuesday 4.7.15

6amCrew

Check out the 6am crew hanging out together after the workout!

 

Announcement:
Our CrossFit Endurance Program begins tonight, Tuesday, April 7th at 5:30pm at Camp George West Field in Golden (Click HERE for directions)!!

 

Strength
5 or 6 working sets
Deadlift (3 Reps)
With PERFECT posture and mechanics) @ 20X0 tempo

* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts

 

Conditioning
Three rounds for time of:

400 Meter Run
10 Man-Makers (45/25#)

5
Apr

CrossFit Golden: Monday 4.6.15

GroupDL

The team gets after it during a WOD with deadlifts!

Remember:

Our CrossFit Endurance Program begins this Tuesday, April 7th at 5:30pm at Camp George West Field in Golden (Click HERE for directions).

 

Strength
Take 15-20 minutes

Choose one of the two exercises, based on your ability level, and comfort with your squat. One section of your WODify will be left blank today!

Overhead Squat (Build to a heavy 1RM for today)

Or

Snatch Balance (Build to a heavy 1RM for today)

 

Conditioning
Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Wall Balls (20/14#)

Toes to Bar modifications:
– Get legs above waist level
– Hanging Knee Raise
– Lying Leg Raise to rig

Aim to complete Wall Balls unbroken every round.

4
Apr

CrossFit Golden: Sunday 4.5.15

CFGSnow

Our gym is in a pretty awesome location!

Regular Schedule today on Easter Sunday:

8, 9, and 10am CrossFit

 

Conditioning
In teams of two, with only one person working at a time, complete:

100 Box Jump Overs (24″/20)
800 Meter Run
100 Goblet Squats (24kg/16)
800 Meter Run
100 Burpees
800 Meter Run

3
Apr

CrossFit Golden: Saturday 4.4.15

DBPress

Kelly and Nick working on their dumbbells lockouts during the Friday workout.

Another reminder, we have regularly scheduled Saturday and Sunday Classes (Easter) this weekend, with classes at 8, 9, and 10am!

Boot Camp: 8am

Olympic Lifting: 9am

CrossFit Kids: 9am

Barbell Club: 10am

2
Apr

CrossFit Golden: Friday 4.3.15

GroupCollage

It’s been a pretty awesome week! What has been your favorite WOD this week so far?

***Remember, we have a regular Sunday Schedule this weekend, even though it’s Easter!***

 

Strength
Push Press (Three sets of 3-5 reps)
Rest 2 minutes between sets

Remember, NO “re-dip” of the legs!

 

Conditioning
In teams of 2 or 3, alternate whole rounds to complete 4 each of:
500 Meter Row
5 Man-Makers (45/25#)
10 Burpee Box Jump Overs (24/20″)
Try to keep all round times within 15-20 seconds of one another. Learn that balance between “crash-and-burn” and how to hold a comfortable pace!