CrossFit Workouts

Refer A Friend

Invite A Friend To Check Us Out!
12
Apr

CrossFit Golden: Monday 4.13.15

MikeCJ

Mike looked strong with his Clean and Jerks during the Thursday workout!

 

Strength
Weighted Pull-ups (Find today’s 1-RM Weighted Pull-Up)
In six attempts or less, find your 1-RM Weighted Pull-Up.
Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM

Modification can be sets of 3-5 Negatives (as slow as possible), either by jumping chin over Pull-Up Bar or Slow Ring Rows.

 

Conditioning
Complete as many reps as possible in 7 minutes of:
3 Thrusters (95/65 lbs.)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups

And so on…

 

30-Day April Ab Challenge workout:

(Note: This challenge is completely optional for all members!)

Monday-

10 Crunches
5 V-Ups
8 Leg Raises
15 second plank

**Friends, please note that this challenge starts out slow and builds to some high volume! Don’t worry if you feel today is “too easy”, just stick to the plan!

11
Apr

CrossFit Golden: Sunday 4.12.15

PeterClean

Peter has only been with us for a few days, and this is what his Clean looks like… pretty darn good, huh?! Nice work, sir!

 

Conditioning

“Empower”
Complete as many rounds and reps as possible in 14 minutes of:
9 Burpees
20 Kettlebell Swings (24/16kg)
20 Air Squats

10
Apr

CrossFit Golden: Saturday 4.11.15

Announcement: There will be NO CrossFit Kids today! Sorry for the inconvenience!

Also, since the New Barbell Club cycle has started, there is also no Barbell Club on Saturdays anymore.

 

BCStickJumps

Boot Camp Thursdays getting after some stick jump-overs!

 

Boot Camp: 8am

Olympic Lifting: 9am

 

9
Apr

CrossFit Golden: Friday 4.10.15

PatrickOverhead

Hey, it’s a picture of Patrick from the “Ground-to-Overhead” portion of Thursday’s workout!

 

Strength
Four rounds
Front Squat (3-5 reps)
Rest 10 seconds
Tall Box Jumps (1.1.1.1.1)
Rest 5-10 seconds between singles

Rest 3 minutes between rounds

 

Conditioning
For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
95/65 lbs Thrusters x 15 reps
Double-Unders x 30 reps

Row is not meant to be a sprint
Try to get Thrusters unbroken
Sub for DU’s will be 60 Single-Unders

8
Apr

CrossFit Golden: Thursday 4.9.15

GrantDL

Grant has had a BIG week so far! He PR’d his Snatch Balance at 225lbs on Monday, and then hit a 405lb Deadlift for three reps. Nice job, Grant!

 

Strength
Power Clean (Three singles 1.1.1)
Rest 10 seconds between singles

Rest 3-4 minutes between sets

 

Conditioning
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
Burpees x 5 reps
135/95 lbs Ground to Overhead x 5 reps
Rest two minutes between sets and pick up where you leave off after each set.

Report total rounds and reps performed.