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CrossFit Golden: Friday 5.1.15

Announcement: There will be NO CrossFit Kids Class this Saturday, May 2nd



While most people sleep, Jeska and Jo look strong in our 5am CrossFit Classes! Great job, ladies!


Romanian Deadlift (6-8 reps @ 3011)
Please focus on keeping your core tight

Rest 60 seconds
Dumbbell External Rotations (8-10 reps each arm @ 2020)
Rest 60 seconds


Two rounds for time of:
500 Meter Row
Hand-Release Push-Up x 20 reps
Kettlebell Swings (24/16kg) x 30 reps
400 Meter Run

Aim to complete KB Swings in no more than 2 sets


30-Day Ab Challenge:

Day 19-

45 Crunches

30 V-Sits

38 Leg Raises

50 Second Plank Hold


CrossFit Golden: Thursday 4.30.15


Our CrossFit Golden Endurance Crew had quite the view during their Tuesday Hill Runs!


Four Sets
Weighted Pull-ups (2-4 reps @ 21X0)
Rest 60 seconds

L-Sit (30-60 second hold)
If you cannot do this consecutively, accumulate the time.

These can be done from Pull-Ups Bars, Rings, or Kettlebells.

Rest 60 seconds


Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots (20/14 lbs.)

Rest exactly 5 minutes, and then…

As many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Jumping Lunges

Modifications for Toes to Bar:
– Heels above hips
– Hanging Knee Raise
– Laying Leg Raise

Jumping Lunges = 5 each leg
(Knee to Ab Mat is allowed)


30-Day Ab Challenge:

Day 18-

42 Crunches

30 V-Sits

36 Leg Raises

50 Second Plank Hold


CrossFit Golden: Wednesday 4.29.15


Kirk on Hang Clean day!


Shoulder Press (2-3 reps @ 20X1)

Rest 2-3 minutes between sets.

Use this time to work on hip mobility and glute activation.


Five rounds for time of:
115/75 lb. Push Press x 10 reps
Double-Unders x 30 reps

This workout is meant to be fast. Push Press should be unbroken, Jump Ropes should be as close to unbroken as possible.


30-Day Ab Challenge:

Day 17-

40 Crunches

25 V-Sits

34 Leg Raises

45 Second Plank Hold


CrossFit Golden: Tuesday 4.28.15


Megan with an awesome lockout for the workout on Monday!



Workout #1

Every minute, on the minute, for 12 minutes, perform:
Hang Clean or Hang Power Clean x 2 reps

Build to a heavy double, track the heaviest weight that was successfully done for two reps


Workout #2

Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings (24/16kg)
5 Burpees

Track your KB Weight, aim to successfully complete all 12 rounds


30-Day Ab Challenge:

Day 16-

37 Crunches

25 V-Ups

32 Leg Raises

45 Second Plank Hold


CrossFit Golden: Monday 4.27.15


Vicki looked STRONG doing her Deadlifts last week!


Five sets for time:
Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps
Pull-Ups x 15 reps
Run 400 Meters
Rest 3-4 minutes between sets

In comments section, track:
– Dumbbell Weight used (5 each arm)
– Pull-Up Modification (if any)
– Rest selected between res (3 or 4 min)

Total workout time should be logged


30-Day Ab Challenge:

Day 15-

35 Crunches

21 V-Ups

30 Leg Raises

40 Second Plank Hold