CrossFit Workouts

30
Mar

CrossFit Golden: Tuesday 3.31.15

530Group

The 5:30 crew getting some advice from Coach Ryan! Some faces we haven’t seen in a while, too!

 

Conditioning
Four sets of:
Against a 4 minute running clock, complete:
25 Kettlebell Swings (32/24 kg)
400 Meter Run
Double-Unders x Max Reps
Rest 4 minutes between sets

The goal here is to have time to jump rope every round. KB swings do not need to be unbroken.

Modify run distance to ensure there is time left to jump rope. If you would like to work on DU’s today, that’s just fine!

29
Mar

CrossFit Golden: Monday 3.30.15

JaxThruster

Jax, doing an amazing job at her Thrusters last week!

 

Strength
Bench Press (20X1 tempo)
Perform the following reps and percentages:
* Set 1 – 50% of 1-RM x 3 reps
* Set 2 – 75% of 1-RM x 2 reps
* Set 3 – 85% of 1-RM x 1 rep
* Set 4 – 90-95% of 1-RM x 1 rep
* Set 5 – 101-103% of 1-RM x 1 rep
* Set 6 (optional) – Exceed Set 5 weight

 

Conditioning
Complete as many Burpees as possible in 3 minutes.
Yep. That’s it. Keep moving.

When you’re done, try to spend time on stretching and mobility!

28
Mar

CrossFit Golden: Sunday 3.29.15

JimKBThruster

Check out Big Jim with his Kettlebell Thrusters this week!

 

Regular CrossFit Class Schedule:
8, 9, 10am CrossFit

CrossFit Games Open Workout Testing available during the same time! Last week of the Open, everyone!

 

Conditioning

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:

60 seconds of Wall Balls (20/14#)
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jumps (24/20″)
60 seconds of Rest
60 seconds of Push Press (75/45 lbs)
60 seconds of Rest
60 seconds of Ab-Mat Sit-Ups
60 seconds of Rest
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

26
Mar

CrossFit Golden: Friday 3.27.15

MarieOverhead

One of our newest members, Marie, learning how to Snatch properly on one of her first days. I don’t know about you guys, but that looks like a pretty strong Overhead position to me! Welcome to the family, Marie!

Conditioning

CrossFit Games Open 15.5 Rx’d
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled 
For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#