CrossFit Workouts

8
Sep

CrossFit Golden: Wednesday 9.9.15

Dr. Dorian WILL be in today at 4:45pm (9.9.15). Also, CrossFit Endurance will be cancelled on Thursday this week (9.10.15).

LexieOH

Welcome to CFG, Lexie!

 

Strength
Five sets
Power Clean (3-5 reps)
Try to make reps touch-and-go for as many sets as possible.

Rest 2-3 minutes between rounds

 

Conditioning
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings (32/24 kg)
Push-Ups
Pull-Ups

In order to find appropriate scaling/weight options, consider breaking up each set of reps into NO MORE than 3 sets

Example: 7/7/7 – 5/5/5 – 3/3/3

7
Sep

CrossFit Golden: Tuesday 9.8.15

CrossFit Kids- 4:30pm
Mobility- 5:00-7:00pm
CrossFit Endurance- 5:30pm (at track)
 EricFS
Here’s a picture of Eric crushing Front Squats last week!
Strength
Four sets
Push Press (3-5 reps)
Rest 2-3 minutes between sets
Conditioning
Every minute, on the minute, for 15 minutes:
1st min – Row 150 Meters
2nd min – Handstand Push-Ups x 10 reps
3rd min – Double-Unders x 30 reps
There will be nothing to track for the workout today. Simply complete as much of the volume as possible with necessary modifications.

Row- Aim to row for no more than 45 seconds each roundHandstand Push-Up- Seated Dumbbell Press, 3 Wall Climbs, or 3 Slow Negatives

Double-Unders- 60 Single-Unders or 30 seconds of Double-Under work.

6
Sep

CrossFit Golden: Monday 9.7.15

Monday – Labor Day “Loredo” and BBQ

Gym will open at 9:30am for warm-up.
Everyone will start the workout at the same time – 10am.

BBQ will start at 11am. CFG will provide burgers, hotdogs, water.

Please feel free to bring bring hors d’oeuvres, appetizers, beverages, etc.

 

LaborDayLoredo

 

Conditioning

Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run

In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

5
Sep

CrossFit Golden: Sunday 9.6.15

WITArm

Another fun week of the “Who it that?” game! Last week stumped you guys for a bit, any guesses on who is in the picture on week #4?

 

Conditioning

Three sets for max reps of:
60 seconds Row for Calories
60 seconds Dumbbell Push Press (45/25#)
60 seconds Box Jump Overs (24/20″)
60 seconds Squats
60 seconds Burpees
Rest 3 minutes