CrossFit Workouts

14
May

CrossFit Golden: Friday 5.15.15

PatAndPat

Top picture shows two of our newest members, Patrick and Pat. Welcome aboard, dudes!

Bottom picture shows everyone’s favorite movement, those Bulgarian Split Squats.
Conditioning:
Three (3) sets for max reps of:
60 seconds of Wall Ball Shots (20/14 lbs)
60 seconds of Push Press (75/55 lbs)
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Rowing for Calories
Rest 60 seconds

The goal here is to pick weights where the athlete can keep moving for the majority of the 60 second rounds!

13
May

CrossFit Golden: Thursday 5.14.15

Announcement:

There will be NO i99 Session tonight, 5/14/15

CFGEndCookie

Our CrossFit Endurance group had a big turn-out for the Tuesday session! Here’s a picture of the crew getting after their “cookie” to wrap up the day!

 

Strength
Clean (Build to today’s heavy 1RM Clean)
Take 15 minutes and build to a heavy, but not necessarily 1RM Clean or Power Clean

 

Conditioning
Every minute, on the minute, for 15 minutes:
Clean or Power Clean x 2 reps
Burpees over Barbell x 4 reps

Load can vary from minute to minute. Post total amount successfully cleaned.

 

12
May

CrossFit Golden: Wednesday 5.13.15

Dr. Dorian will be in from 4:45-7pm.

AlishaClean

Alisha has only been here a few days, but already has her Cleans down. What a fast learner!

 

Strength
3 Rounds

Bulgarian Split Squat (6-8 reps each leg @ 30X1)
Rest 60 seconds
Dumbbell External Rotations (6-8 reps each @ 2020)
Rest 60 seconds

 

Conditioning
In teams of three, with only one work station per team, and only one partner working at a time:
Complete as many Wall Ball Shots (20/14#) as possible in 6 minutes.
Rest/Transition 1 minute
Row for as many Calories as possible in 6 minutes

Team Score = Total Reps Wall Ball + Total Calories Rowed

11
May

CrossFit Golden: Tuesday 5.12.15

Announcements:
– There will be NO CrossFit Kids this week (Tuesday or Saturday). Sorry for any inconvenience, but next week we’re back on!

– CrossFit Endurance is on at 5:30pm, as usual

– Today is the FINAL DAY of the Ab Challenge

MikeGMikeJKBS

Mike G. and Mike J. with their unbroken KB Swings on Monday afternoon!

 

Strength
4 sets
Shoulder Press + 4 Push Press (One set = 1 Shouder Press right into 4 Push Press)
Rest 60 seconds

Strict Toes-To-Bar (8-10 reps)

Modification for Strict Toes-To-Bar can be TTB with a slight kip, “Strict” Hanging Knee Raise, or “Strict” Laying Leg Raise

Rest 60 seconds

 

Conditioning
Complete as many rounds and reps as possible in 8 minutes of:
135/95 lbs Hang Power Clean x 5 reps
Pull-Ups x 10 reps
Hand-Release Push-Ups x 15 reps

Hang Power Cleans should be unbroken every round

Please complete push-ups near Clean bar, to leave space at rig for athletes doing pull-ups/ring rows.

 

30-Day Ab Challenge:

Day 30- FINAL DAY OF THE CHALLENGE!!

70 Crunches

50 V-Sits

56 Leg Raises

90 Second Plank Hold

10
May

CrossFit Golden: Monday 5.11.15

StephAbs

Has anyone else felt like this after the last few days of the 30-Day Ab Challenge? Only two days left, everyone. Keep it up, you’re almost there!

 

Strength
5 Sets
Snatch (1.1.1)
Rest 5-7 seconds between singles

Rest 2 minutes between sets

 

Conditioning
In teams of two, partners alternate to complete 5 sets each of:
Overhead Squat x 5 reps (Goblet squats for individual till working on OHS mobility)
Kettlebell Swings (32/24kg) x 10 reps
Double-Unders x 20 reps

Choose a weight that will challenge you, but that you should still be able to complete the 5 reps of OHS and 10 reps of KBS unbroken. Sub for DU’s is 60 singles.

 

30-Day Ab Challenge:

Day 29-

65 Crunches

45 V-Sits

54 Leg Raises

90 Second Plank Hold