Workout of the Day – WOD

Click on the links below to view that day’s workout

7.19.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

3 ROUNDS

10 Bootstrappers Stretches*

20 Plank Shoulder Taps (HS options in Rd2 / Rd3**)

10 PVC Pass-Thrus

10


READ MORE

7.19.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

3 ROUNDS

10 Up-Downs – 7 Burpees – 5 Burpee Step Overs

10 Strict Press – 7 Push


READ MORE

7.19.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

200m Run

Immediately into …

2 ROUNDS

5/5 Single Arm Ring Rows – 10 Ring Rows

8 Alt.


READ MORE

7.18.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

1 SET

10-15m, Perform movement then Jog Back…

Walking Knees to chest

Walking quad stretch

Lateral over-under (change direction


READ MORE

7.18.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

Grab out a jump rope, light KB, and a light Med Ball for the following warm-up!

TABATA

8 …


READ MORE

7.18.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

2:00 Bike (Alt. :30 EZ, :30 Hard)

Immediately into …

2 ROUNDS

5/5 Single Arm Suitcase Deadlifts

10


READ MORE

7.17.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

Partner Warm-up… One athlete on the bike the other with a PVC

1 ROUND

P1: Bike

P2, Complete Full


READ MORE

7.17.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

3 ROUNDS

1:00 Bike (Rd 1 EZ–Rd 2 Mod–Rd 3 Hard)

5/5 Single Leg RDL w/ empty barbell


READ MORE

7.17.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

3 ROUNDS:

30 Mountain Climbers

20 Jumping Jacks

10 Scap Push Ups – Knee Push Ups – HR


READ MORE

7.16.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

AMRAP X 8 MINUTES

8/8 DB Strict Press

5 Burpees

8 DB Step-ups

5 Ring Rows

SKILL SESSION

ON


READ MORE

7.16.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

AMRAP x 5 MINUTES

:30s Row

10 Alt. Reverse Lunges

20 Double-Unders/40 Single-Unders

5/5 DB Hang Power Cleans*


READ MORE

7.16.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

With a single light-moderate KB…

AMRAP x 6 MINUTES

7/7 Single Arm Russian KB Swings

5/5 Single Arm


READ MORE

7.15.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

2:00 EZ Row

Followed By…

3 ROUNDS FOR QUALITY…

:30 Couch Stretch (Left Leg)

:30 Couch Stretch (Right Leg)


READ MORE

7.15.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

1 ROUND

30 Burpees For Time* (increase pace every 10 burpees!)

*Every 10 Burpees, perform 5 MB Thrusters


READ MORE

7.15.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

AMRAP x 6 MINUTES

100m Run

10 Alt. Step Back Lunges

25’ Duck Walk

10 Jumping Air Squats


READ MORE

7.13.2019 Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

2 ROUNDS…

25ft. Toe walk

10 Alt. Lunges

25ft Heel walk

5/5 Side Plank Rotations


READ MORE

7.13.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

Teams Of 3…..

Partner 400m Jog with MB Pass

into….

6 Rounds **

10/8 Cal Row


READ MORE

7.12.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

500m Row (2 min max)

into…

2 SETS…

50 Plate Hops

40 Mountain Climbers

30 Jumping


READ MORE

7.12.2019 Basic Training

Golden State CrossFit – Basic Training

View Public Whiteboard

Warm-Up

AMRAP x 6 MINUTES

25 Double Unders or 50 Single Unders

6 Clean Grip Deadlifts


READ MORE

7.12.2019 Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

AMRAP x 4 MINUTES

3 Ring Rows

5 Knee Push-Ups

7 Air Squats

WORKOUT

“Ring


READ MORE

7.11.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

“Deck of Cards”

WORKOUT

Metcon (AMRAP – Reps)

TABATA

8 SETS, :20 WORK / :10 REST…


READ MORE

7.11.2019 Basic Training

Golden State CrossFit – Basic Training

View Public Whiteboard

Warm-Up

TABATA

8 SETS, :20 WORK / :10 REST (2 sets at each movement)

Band Pull-Aparts


READ MORE

7.11.2019 Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

2 ROUNDS

1:00 Row

10 Slam Ball Deadlifts

5/5 Lateral Box Step-Downs

WORKOUT

EMOM x


READ MORE

7.10.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

3 ROUNDS…

10 Cal Bike

5 Inchworms

10 Alt. Spiderman Lunges

5 Scap Pull-ups

5 Tight


READ MORE

7.10.2019 Basic Training

Golden State CrossFit – Basic Training

View Public Whiteboard

Warm-Up

AMRAP X 5 MINUTES

10 Banded KB Deadlifts

8 Banded Russian KB Swings

6 Banded


READ MORE

7.10.2019 Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

AMRAP x 3 MINUTES

30 Mountain Climbers

10 V-Ups

5 Push Ups

SKILL SESSION

(OPTIONAL)


READ MORE

7.09.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

AMRAP x 7 MINUTES
10 Up-Downs
10 Plate Deadlifts
5/5 Body Weight Lunges

– Rest 1:00 –

AMRAP x …


READ MORE

7.09.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

2 ROUNDS
10 Lateral Box Step Over – 10 Box Jumps
10 PVC Strict Press (20X2)
20 Hollow


READ MORE

7.09.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

AMRAP x 5 Minutes
50m Jog
10 Alt. Deadbugs*
8/6 Cal. Bike
10 Alt. Bodyweight Lunges

WORKOUT

Metcon


READ MORE

7.08.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

– AMRAP x 6 MINUTES –
3 Burpee Broad Jumps
5 Inchworms (no push-up)
5/5 Groiners
5 Air Squats


READ MORE

7.08.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

TABATA (:20 on / :10 off, 2 intervals at each…4:00 total)
Up Down
Alt. Fire Hydrant*
Jumping Squats


READ MORE

7.08.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

With a single light dumbbell…

AMRAP x 5 Minutes
5 Up-Downs
5/5 Single Arm DB Deadlift
5/5 Single …


READ MORE

7.06.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

– AMRAP x 7 MINUTES –

8/8 Single Leg DB RDLs

5 Inchworms

20 Glute Bridge


READ MORE

7.06.2019 Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

1 ROUND

2:00 Row @20 strokes/minute (focus on rowing mechanics)

10 Up-Downs (no push-up burpee)


READ MORE

7.05.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

Musical Medballs…

RECOVERY WORKOUT

3 ROUNDS FOR QUALITY

2:30 – AMRAP of 12 Double Under + …


READ MORE

7.05.2019 Basic Training

Golden State CrossFit – Basic Training

View Public Whiteboard

Warm-Up

– AMRAP x 7 MINUTES –

50 Single Unders – 30 Fast Single Unders –


READ MORE

7.05.2019 Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

– AMRAP x 4 MINUTES –

10 Up-Downs

5/5 Single Arm Ring Rows

10 Air


READ MORE

7.04.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

HAPPY INDEPENDENCE DAY!

Warm-Up

4 ROUNDS (Alt. movements every :15)

Jumping Jacks

Groiners

Boot Strappers

Plank Push-ups*


READ MORE

7.04.2019 Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

HAPPY INDEPENDENCE DAY!

9:30a Class Only. Come join the party!!!


READ MORE

7.04.2019 Basic Training

Golden State CrossFit – Basic Training

View Public Whiteboard

HAPPY INDEPENDENCE DAY!

9:30a. Class Only. Come join the Party!!!


READ MORE

7.03.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

– 2 ROUNDS –

:30 Bike or Row

8 Step Ups

10 PVC Pass Through

10


READ MORE

7.03.2019 Basic Training

Golden State CrossFit – Basic Training

View Public Whiteboard

Warm-Up

– AMRAP X 5 MINUTES –

10 Banded KB Deadlifts

8 Banded Russian KB Swings


READ MORE

7.03.2019 Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

– 2 ROUNDS –

100m Jog

10 Med. Ball Deadlifts

10 Alt. Step-Overs

10 Med.


READ MORE

7.02.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

3 Rounds with a single light DB…

3 Push Up to Down Dogs

5/5 Single Leg …


READ MORE

7.02.2019 Basic Training

Golden State CrossFit – Basic Training

View Public Whiteboard

Warm-Up

– AMRAP x 5 MINUTES –

(upgrade mov’t @ 2:30)

5 Up-Downs – Burpees

5


READ MORE

7.02.2019 Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

– AMRAP x 4 MINUTES –

:30 Bike (Mod effort)

5/5 Single Arm DB Deadlift


READ MORE

7.01.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

1:00 Pigeon Pose Each side

1:00 Frog Stretch Each Side

Into…

AMRAP x 6 MINUTES

:30


READ MORE

7.01.2019 Basic Training

Golden State CrossFit – Basic Training

View Public Whiteboard

Warm-Up

TABATA (:20 WORK / :10 REST)

8 SETS

Sets 1 & 2: Jumping Jacks +


READ MORE

7.01.2019 Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

– 2 ROUNDS –

5/5 Single Leg RDL

100m Jog

5/5 Single Arm KB Push


READ MORE

6.29.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-up

400m Run

Into…

– CHIPPER WARM-UP – (10 Minute Time-Cap)

20 Up-Downs

20 Medicine Ball Front


READ MORE

6.29.2019 Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

2 ROUNDS EACH…

P1: Bike

P2: 5/5 Single Arm Ring Rows + 10 Air Squats


READ MORE

6.28.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

– AMRAP x 7 MINUTES –

5 Inchworms

10 Alt. Step-ups

10 Empty BB Single Leg


READ MORE

6.28.2019 Basic Training

Golden State CrossFit – Basic Training

View Public Whiteboard

Warm-Up

20 Cal Bike

Into…

– 2 ROUNDS –

20 Scap Pull-ups

20 Band Pull-Aparts

STRENGTH


READ MORE

6.28.2019 Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

200m Jog, then …

– AMRAP x 4 MINUTES –

5 Up-Downs

10 Alt. Lunges…


READ MORE

6.27.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

– 3 Rounds –

Partner Warm-up

P1: 1:00 Arms only Rowing – 1:00 Arm + Body …


READ MORE

6.27.2019 Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

200m Jog,

then …

– AMRAP x 4 MINUTES –

5 Up-Downs

10 Alt. Lunges…


READ MORE

6.27.2019 Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

– 2 ROUNDS – (Cap at 5:00)

5 Dumbbell Deadlifts

30 Single-Unders

5 Dumbbell Power


READ MORE

6.27.2019 Basic Training

Golden State CrossFit – Basic Training

View Public Whiteboard

Warm-Up

– EMOM x 6 MINUTES –

MIN 1 – 15 Slam Balls

MIN 2 –


READ MORE

6.26.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

4 Rounds (10:00 CAP)

40 Jumping Jacks – 30 Mountain Climbers – 20 Straight Leg Sit-ups


READ MORE

6.26.2019 Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

– CHIPPER STYLE –

40 Jumping Jacks

5/5 Single Arm KB Deadlifts (KB down the


READ MORE

6.26.2019 Basic Training

Golden State CrossFit – Basic Training

View Public Whiteboard

Warm-Up

– AMRAP x 6 MINUTES –

5 Cal Row

25’ Bear Crawl

25’ Broad Jump


READ MORE

6.25.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

LINE DRILLS:

Walking Knees to chest

Walking quad stretch

Lateral over-under (change direction half way)

Walking


READ MORE

6.25.2019 Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

– 2 ROUNDS –

10/8 Cal. Bike

5 DB Burpees

5 DB Strict Press

WORKOUT


READ MORE

6.25.2019 Basic Training

Golden State CrossFit – Basic Training

View Public Whiteboard

Warm-Up

– 3 ROUNDS –

100m run

5 Med Ball Front Squats

5 Med Ball Push


READ MORE

6.24.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

– 2 ROUNDS –

:30 Bike

10 Kip Swings

5 Ring Rows*

5 BB Strict Press


READ MORE

6.24.2019 Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

TABATA – 8 SETS (:20 ON / :10 OFF)

Alt. SA Dumbbell Deadlifts

Plank Shoulder …


READ MORE

6.24.2019 Basic Training

Golden State CrossFit – Basic Training

View Public Whiteboard

Warm-Up

Alternation EMOM x 8 MIN:

ODD – :50 Bike easy – moderate – moderate –


READ MORE

6.22.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

PARTNER WARM-UP

– AMRAP x 5 MINUTES –

Partner 1, Complete 1 Round…

8 Kipping Swings…


READ MORE

6.22.2019 Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

2 ROUNDS …

5/5 Single Arm Russian Kettlebell Swings

1:00 Bike

10 Up-Downs

WORKOUT

Metcon


READ MORE

6.21.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

AMRAP x 10 MINUTES

10 Air Squat

25’ Duck Walk

10 Up Downs

10 Samson Stretch


READ MORE

6.21.2019 Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

2 ROUNDS …

5 DB Front Squats

5 DB Push Press

5 Plank to Down


READ MORE

6.21.2019 Basic Training

Golden State CrossFit – Basic Training

View Public Whiteboard

Warm-Up

– 3 MINUTES –

Tabata Calorie Bike (:20 on/:10 off)

– 3 ROUNDS –

5-10 …


READ MORE

6.20.2019

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

With a partner complete…

60/50 Cal Bike For Time* (4 min max time)

*Partner resting performs …


READ MORE

6.20.2019 Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

– 2 ROUNDS –

100m Jog

5/5 Single Leg Bodyweight or dumbbell RDLs

10 Alt.


READ MORE

6.19.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

Reverse Tabata

8 Sets of…

10s Bike Sprint

20s OFF

STRENGTH

E3MOM X 18 MINUTES

SNATCH


READ MORE

6.19.2019 Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

AMRAP x 5 MINUTES

5/5 Single Arm Ring Rows

5 Knee Push-Ups

10 Alt. Lunges


READ MORE

6.19.2019 Basic Training

Golden State CrossFit – Basic Training

View Public Whiteboard

Warm-Up

3 ROUNDS

:20 Bike (EZ – MOD – Hard)

15 Jumping Jacks

10 Scap Push-Ups


READ MORE

6.18.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

– 3 ROUNDS –

50’ Filly Lunge w/ DB (Switch at 25’)

50’ Shuttle Run

50’


READ MORE

6.18.2019 Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

– 2 ROUNDS –

50m Shuttle Run

15 Air Squats – 20 DB Goblet Squat


READ MORE

6.17.2019 Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

AMRAP x 5 MINUTES

7/5 Cal Row

5 DB Burpees

10 Hollow Rocks or :20


READ MORE

6.17.2019 Basic Training

Golden State CrossFit – Basic Training

View Public Whiteboard

Warm-Up

– 3 ROUNDS –

5 Cal Bike

10 Barbell Good Mornings

5 Inch Worms

STRENGTH


READ MORE

6.17.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

EMOM x 8 MINUTES

Min 1 – :30 Bike + 5 Burpees

Min 2 – :30


READ MORE

6.15.2019 Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

AMRAP x 4 MINUTES

In team of 2 …

10 alt. Chest passes

100m Jog…


READ MORE

6.15.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

1.) 400m “Last Man Sprints”

2.) “Burpee Tic Tac Toe”

WORKOUT

TEAMS OF 2

Metcon (Time)


READ MORE

6.14.2019 Basic Training

Golden State CrossFit – Basic Training

View Public Whiteboard

Warm-Up

– 5 ROUNDS –

:10 Wall-sit

:10 Plank

:10 Air Squats

:10 Scap Push-ups

:10


READ MORE

6.14.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

AMRAP x 6 MINUTES

100m run

5 Jumping Air Squats

10 Samson Lunge Stretches

20 Mountain


READ MORE

6.13.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

AMRAP x 10 MINUTES

8/8 Single Arm Kettlebell Split Squat Thruster

:30 Goblet Squat Hold

8/8


READ MORE

6.12.2019 Basic Training

Golden State CrossFit – Basic Training

View Public Whiteboard

Warm-Up

AMRAP x 4 Min (w/bike & light dumbbells)

4/2 Cal ARMS ONLY

5 Front Raises


READ MORE

6.12.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

EMOM x 8 MINUTES

MIN 1: Up Downs / Air Squats / V-ups / Burpees

MIN


READ MORE

6.11.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

– 2 ROUNDS –

1:00 Bike (Moderate Effort)

20 Mountain Climbers

10 Hand Release Push-ups

10


READ MORE

6.10.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

– 2 ROUNDS –

5 Inchworms

10 Lunges with PVC Pass Throughs

10 Sots Presses with


READ MORE

6.10.2019 Basic Training

Golden State CrossFit – Basic Training

View Public Whiteboard

Warm-Up

2:00min Moderate Row

Into..

AMRAP x 4 MINUTES

2 Inch Worm + Push Up

4 …


READ MORE

6.08.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

EMOM x 8 MINUTES

Min 1: *Row :30 + Groiners

Min 2: 10 BB Deadlift +


READ MORE

6.07.2019 Basic Training

Golden State CrossFit – Basic Training

View Public Whiteboard

Warm-Up

3:00 Tabata Jump Rope

Into…

– 3 ROUNDS –

10 Russian KB Swings

10 Jump …


READ MORE

6.07.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

5:00 Bike

:30 Hard/:30EZ

Then…

AMRAP x 5 MINUTES

5/5 SA DB Deadlift

10 Single DB …


READ MORE

6.06.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

(8:00 Cap)

2 Rounds

30 Jumping Jacks

15 Plate G2OH (25/15)

7 Plate Thrusters

-into-

2


READ MORE

6.05.2019 Basic Training

Golden State CrossFit – Basic Training

View Public Whiteboard

Warm-Up

For Quality…

AMRAP x 6 MINUTES

10 Scap Push Ups

5 Inch Worms

5/5 T


READ MORE

6.05.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

3 Progressive Rounds…

50 Single Unders – 30 Double Unders or 50 Single Unders – 30


READ MORE

6.04.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

AMRAP x 10 MINUTES

200m Run

5 Inchworms

10 DB Deadlifts

10 Kipping Swings

STRENGTH

Deadlift


READ MORE

6.03.2019 Basic Training

Golden State CrossFit – Basic Training

View Public Whiteboard

Warm-Up

AMRAP x 5 MINUTES

5 Inch Worms

5 Up/Downs

10 Goblet Lunges Alternating

10 Deadlifts


READ MORE

6.03.2019 CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

EMOM x 8 MINUTES

Min 1: :50 Row (Increasing Pace)

Min 2: 5/5 Single KB Arnold


READ MORE

6.1.2019 – Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

– 2 ROUNDS –

8/6 Cal. Bike

4 Up-Down Box Step-Overs

WORKOUT

EMOM X 10


READ MORE

6.1.2019 – CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-up

With a light KB…

AMRAP x 8

3/3 KB Windmills

5/5 KB Upright Row

5/5 KB


READ MORE

5.31.2019 – CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

Body Flow…

1:00 Cat-Cows

1:00 Elbow to Instep w/ Rotation (each side)

1:00 Tempo Air Squats


READ MORE

5.31.2019 – Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

– 2 ROUNDS –

50ft. Shuttle Run

3 DB Deadlift + High Pull/Side

6 Goblet


READ MORE

5.31.2019 – Boot Camp

Golden State CrossFit – Basic Training

View Public Whiteboard

Warm-Up

– 3 MINUTES –

Tabata (:20 on / :10 off)

Row or Bike

Into…

3 …


READ MORE

5.30.2019 – CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

Alternating EMOM with a Partner…

EMOM x 4:00

Min 1 – Row (Mod Effort)

Min 2 …


READ MORE

5.30.2019 – Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

AMRAP x 4 MINUTES
5 Russian KB Swings
5 Scap Push-Ups + 5 Push-Ups
:20


READ MORE

5.29.2019 – Basic Training

Golden State CrossFit – Basic Training

View Public Whiteboard

Warm-Up

Alternating EMOM x 9 MINUTES:

Min 1 – Inchworms

Min 2 – Alt. Step Ups


READ MORE

5.29.2019 – CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

– 3 Rounds –

1:00 Bike (Increasing effort each round)

5 Inchworms

10 Step Back Lunges


READ MORE

5.29.2019 – Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

– 2 Rounds –

150 meter row

10 Groiners

10 Jumping Squats

WORKOUT

Metcon (Time)


READ MORE

5.28.2019 – CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

AMRAP x 6 MINUTES

8 Plate G2OH

6 Lunges

50FT Plate Waiter Carry (R/L)

RECOVERY WORKOUT


READ MORE

5.28.2019 – Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

– 2 ROUNDS –

5/5 Single Arm KB Push Press (progress to double in the


READ MORE

5.27.2019 – CrossFit

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

AMRAP x 6 MINUTES

P1: 100m Run

P2*: 3 Ring Rows or Jumping Pull-ups

3 Push-ups


READ MORE

5.27.2019 – Boot Camp

Golden State CrossFit – Boot Camp

View Public Whiteboard

Warm-Up

AMRAP x 6 MINUTES

P1: 100m Run

P2*: 3 Ring Rows or Jumping Pull-ups

3


READ MORE

5.27.2019 – Basic Training

Golden State CrossFit – Basic Training

View Public Whiteboard

Warm-Up

AMRAP x 6 MINUTES

P1: 100m Run

P2*: 3 Ring Rows or Jumping Pull-ups

3


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WOD 05-25-2019

Golden State CrossFit – Crossfit

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Warm-Up

Partner up, grab a barbell, and a light KB.

4 Minute AMRAP:

P1 – 5 deadlifts/5


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BT_05_24_2019

Golden State CrossFit – Basic Training

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Warm-Up

TABATA x 3 MINUTES (:20 work / :10 rest)

Up-Downs

Into…

3 ROUNDS

10 Box


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WOD 05-24-2019

Golden State CrossFit – Crossfit

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Warm-Up

Partner 1 starts on the rower and partner 2 starts on the KB, then they switch


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WOD 05-23-2019

Golden State CrossFit – Crossfit

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Warm-Up

“Hot Potato”

WORKOUT

TABATA

:20 Work / :10 Off

– 8 SETS –

Tabata 1 –


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BT_05_22_2019

Golden State CrossFit – Basic Training

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Warm-Up

Bike 3:00 @ :30 EZ / :30 Moderate

AMRAP x 5 MINUTES

5/5 Single Leg …


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WOD 05-22-2019

Golden State CrossFit – Crossfit

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Warm-Up

GENERAL WARM UP

EMOM X 6 MINUTES

Partner PVC

A: 10 PVC Deadlifts + 10 PVC


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WOD 05-21-2019

Golden State CrossFit – Crossfit

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Warm-Up

– 2 ROUNDS –

15 Jumping Jacks

10 BB Glute Bridge

10 Groiner + Twist

5


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WOD 05-20-2019

Golden State CrossFit – Crossfit

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Warm-Up

AMRAP x 8 MINUTES

20 Singles – 20 Fast Singles

10 KB Deadlift – 10 KBS


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WOD 05-18-2019

Golden State CrossFit – Crossfit

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Warm-Up

AMRAP X 10 MINUTES

200m Run

3 Burpees

6 PVC Pass throughs

9 PVC Overhead Squats


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WOD 05-17-2019

Golden State CrossFit – Crossfit

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Warm-Up

EMOM x 9 MINUTES

Min 1 – :45 Bike

Min 2 – 8/8 DB Single Leg


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WOD 05-16-2019

Golden State CrossFit – Crossfit

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Warm-Up

Group 400m run

With a partner grab a light-mod kb and their jump ropes.

Partner AMRAP …


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WOD 05-15-2019

Golden State CrossFit – Crossfit

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Warm-Up

– GENERAL WARM-UP –

Partnered 40 Cal Team Bike (Split as desired)

-Into3 Rounds Per Arm


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WOD 05-14-2019

Golden State CrossFit – Crossfit

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Warm-Up

AMRAP x 8 MINUTES

10 DB Strict Presses

10 V-ups

5/5 SA DB Bent Over Rows


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WOD 05-13-2019

Golden State CrossFit – Crossfit

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Warm-Up

– 3 Rounds –

10 Med Ball Deadlifts

5 Burpee Broad Jumps

10 Med Ball Front


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05112019

Golden State CrossFit – Crossfit

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Warm-Up

With a Partner…

400 m wall ball run (partner run takes first 200 then switch on


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05102019

Golden State CrossFit – Crossfit

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Warm-Up

AMRAP x 6 MINUTES

10 Jumping Jacks

5/5 SA KB Front Squat

5/5 SA KB Press/Push


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05092019

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

AMRAP x 10 MINUTES (with Light-Moderate KB)

5/5 Single Leg KB Deadlift

5/5 Single Arm Ring


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05082019

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

AMRAP x 8 MINUTES

8 DB Front Squat

8 DB Sumo Deadlifts

8 Step-ups

8 DB


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05072019

Golden State CrossFit – Crossfit

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Warm-Up

AMRAP x 6 MINUTES

:30 Mountain Climbers

:30 Ring Rows or DB Bent Over Rows

:30


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05062019

Golden State CrossFit – Crossfit

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Warm-Up

EMOM x 12 MINUTES

Min 1: Shuttle Runs

Min 2: :40 Russian KB Swing

Min 3:


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05042019

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

AMRAP x 6 Minutes

Teams of 2….

P1:

8 KB Deadlifts

6 Russian KB Swings

4


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05032019

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

Partner Warm-up

AMRAP x 10 MINUTES

P1: Bike

P2: 10 KB Deadlifts + 10 Russian KBS


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05022019

Golden State CrossFit – Crossfit

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Warm-Up

AMRAP x 8 Minute : (Moderate KB & lightweight DB)

8 Cal Row

25’ crossbody walk


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05012019

Golden State CrossFit – Crossfit

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Warm-Up

– LINE DRILLS –

4 rounds…

25’ Walk on Toes

25’ Walk on Heels

25’ High


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04302019

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

AMRAP x 4 MINUTES

5 Barbell Good Mornings

10 Knee Push Ups

15 Air Squats

PARTNER …


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04292019

Golden State CrossFit – Crossfit

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STRENGTH / SKILL

EMOM x 10 MINUTES

MIN 1 – 2 Strict Muscle-Up or 5 False Grip …


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04272019

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

400m Indian Run

then…

2 ROUNDS

10 Up-Downs –Burpees

10 Alternating Step Ups –Box …


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04262019

Golden State CrossFit – Crossfit

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Warm-Up

2-3 Minutes on Bike to get the blood flowing then into BB warm-up…

5 Inch Worms


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04252019

Golden State CrossFit – Crossfit

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Warm-Up

12 Rounds

:20 on/ :10 off

Movement 1: Single Unders

Movement 2: Mountain Climbers

Movement 3: …


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04242019

Golden State CrossFit – Crossfit

View Public Whiteboard

Warm-Up

AMRAP x 5 MINUTES

2 Burpees

4 Slam Balls or Ring Rows

6 Air Squats

*Change …


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