Workout of the Day – WOD

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

Tuesday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – Plank Hold → Hollow Hold (MIN 4)

MIN …


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Tuesday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m Run

30 Mountain Climbers

5/5 DB Arm Haulers

5/5 SA …


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Tuesday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Bike (start :20 easy→ :20 moderate→ :20 hard)

Then go into…

2-3 ROUNDS:

5 Inch …


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Tuesday

Golden State CrossFit – Gold Burn

Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

:30 …


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Tuesday

Golden State CrossFit – GS COMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP with hard effort.

B. 60:00 GPP

Warm-up

Warm-up


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Monday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike @ Moderate Pace

:30 Easy, recovery pedal

-REST :30-

2 ROUNDS…


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Monday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

3 ROUNDS (7 MINUTE CAP)

1:00 Arms only Rowing → 1:00 Arms + Body Rowing …


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Monday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3-5 Minutes of Foam Rolling then…

AMRAP x 5 MINUTES

10 Glute Bridges (pause :01 at …


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Monday

Golden State CrossFit – Gold Burn

Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

20 Mountain Climbers

10 …


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Monday

Golden State CrossFit – GS COMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.1 …


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Friday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

4 PVC Passes

4 Below Knee Muscle Snatch

4 Behind Neck Push …


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Friday

Golden State CrossFit – GS COMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit the Open workout at max effort.

B. 60:00 GPP

Warm-up


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Sunday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Russian Swings

10 Jumping squats

50ft* High Knees → Butt Kicks → …


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Sunday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30 Cal Bike

10 Samson Lunges

10 Barbell Deadlifts

5 Bar …


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Sunday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND…

:30 at each station, non-stop:

-Jumping Jacks

-Up Downs

-Sit Ups

-Mt. Climbers

Then …


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Sunday

Golden State CrossFit – Gold Burn

Workout

Metcon (No Measure)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

Run 400m

Rest :30

Run …


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Sunday – REST DAY or ACTIVE RECOVERY

Golden State CrossFit – GS COMPETE


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Saturday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

8 ROUNDS*

(TABATA Style :20 on/:10 off)

Rounds 1 & 2: Plate Deadlifts

Rounds 3 …


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Saturday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Class 400m jog (or 2:00 bike/row if cannot run)!

Then…

4 ROUNDS

:20 Mt Climbers

:20 …


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Saturday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

3 ROUNDS (5 MINUTE CAP)

5 KB Deadlift + Up Down*

10 Ring Row Scap …


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Saturday

Golden State CrossFit – Gold Burn

Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

Max …


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Saturday

Golden State CrossFit – GS COMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP with 75% effort.

B. 60:00 GPP

Warm-up

Warm-up


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Friday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

AMRAP X 4 MINUTES

:30 Bike (Moderate Pace)

10 PVC Push Press with Back Against …


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Friday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

3 Inch Worms

5/5 Half Kneeling Shoulder Presses

7/7 Single Arm …


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Friday

Golden State CrossFit – Gold Burn

Workout

Metcon (No Measure)

1 Round

3:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

4 DB Alt. Snatch…


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Thursday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

3 ROUNDS FOR TIME (5 MINUTE CAP)

ROUND 1:

:30 Row (Arms only)

5/5 Single …


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Thursday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

3 ROUNDS (5 MINUTE CAP)

10 Alt. V-ups

10 Good Mornings

10 RKBS

10 Step-ups/overs…


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Thursday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Game Time!

Then…

2 ROUNDS…

20 Jumping Jacks

20 Mountain Climbers

20 Lunges

20 Hollow Flutter …


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Thursday

Golden State CrossFit – Gold Burn

Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

10 …


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Thursday – REST DAY or ACTIVE RECOVERY

Golden State CrossFit – GS COMPETE


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Wednesday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

2 ROUNDS

12 Alt. Reverse Lunges → 12 Alt. KB Goblet Reverse Lunges

10 KB …


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Wednesday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

3 ROUNDS (7 MINUTE CAP)

100m Run → 100m Run → 100m Run

10 Scap …


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Wednesday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS Increasing Effort on Bike in Round 2…

1:30 Bike

14 Step Back Lunges

7 …


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Wednesday

Golden State CrossFit – GS COMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP with 75% effort.

B. 60:00 GPP

Warm-up

Warm-up


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Wednesday

Golden State CrossFit – Gold Burn

Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

1:00 Plank Hold then…

AMRAP…


READ MORE

Sunday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

2 Rounds

:20 Air Squats

:20 Up-Downs

:20 Push-Ups

Workout

Metcon (Time)

3 ROUNDS FOR …


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Sunday

Golden State CrossFit – Gold Burn

Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:00 …


READ MORE

Sunday – REST DAY

Golden State CrossFit – GS COMPETE


READ MORE

Sunday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS*

100m Run

8 Sumo DB Deadlift

8 DB Bent Over Row

8 DB Arnold …


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Sunday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – Alt. Lunge → Box Step-Ups

Min 2 – …


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Saturday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

50’ Shuttle Jog

6 Box Step-Ups

4 Ring Rows

Workout

Metcon


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Saturday

Golden State CrossFit – Gold Burn

Workout

Metcon (No Measure)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

2:00 Max DB Push Press…


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Saturday

Golden State CrossFit – GS COMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

1000m Row

10 Strict HSPU

15 Box Jumps (24/20)

20 DB Muscle Clean …


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Saturday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

8 KB DL

16 Mountain Climbers

8 Scap Pull-ups

8 Lunges

-rest …


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Saturday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Run

5 Deadlift

5 Hang High Pull

5 Front Squat…


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Friday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

Tabata Bike Intervals (8 rounds, 4:00 total)

:20 Bike/ :10 Rest

Immediately into…

2 ROUNDS…


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Friday

Golden State CrossFit – Gold Burn

Workout

Metcon (No Measure)

3 Rounds

1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

Max …


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Friday

Golden State CrossFit – GS COMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Work – Hit GPP Hard!

B. 60:00 GPP

Warm-up

Warm-up (No Measure)


READ MORE

Friday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP X 4 MINUTES

6 Push-ups

8 Kipping Swings

10 Air Squats

-THEN-

SPECIFIC …


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Friday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8/6 Cal Row

8 Burpees

8 DB Curl to Press

30 …


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Thursday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

3 ROUNDS

4/4 Single Arm DB Suitcase Deadlift (increase weight over the course of 3 …


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Thursday

Golden State CrossFit – Gold Burn

Workout

Metcon (No Measure)

2 Rounds

3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

Run …


READ MORE

Thursday – REST DAY

Golden State CrossFit – GS COMPETE


READ MORE

Thursday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

1:30 Bike (Moderate Pace)

:30 Tuck Hold

:30 Arch Hold

8/8 Single …


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Thursday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Bike (EZ→ Mod → Hard)

8/8 SA RKBS → 10 RKBS → …


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Wednesday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

2 ROUNDS EACH (4 min cap)

P1 (pacer):

10 Air Squats

5 Burpees

5 DBL …


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Wednesday

Golden State CrossFit – Gold Burn

Workout

Metcon (No Measure)

1 Round

3:00 Stations

1:00 Rest b/t Stations

STATION 1

Max Burpees

STATION 2

Max …


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Wednesday

Golden State CrossFit – GS COMPETE

A. CONDITIONING

Metcon (No Measure)

FOR RECOVERY*

10:00 Run

10:00 Bike

8:00 Run

8:00 Bike

4:00 Run

4:00 Bike…


READ MORE

Wednesday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Cal Row

10 Alt. Samson Lunge Stretches

10 Up-Downs

20 Mountain …


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Wednesday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

3 ROUNDS (INCREASING EFFORT)

:40 Run, Row, Bike

10 WB Box Step-overs

10 Wall Ball …


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Sunday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

Play a game!

Workout

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 200m …


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Sunday

Golden State CrossFit – Gold Burn

Workout

Metcon (No Measure)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

Bike for Distance

STATION 2…


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Sunday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

15 Jumping Jacks

5 Bootstrappers + 5 Burpees

15ft Bear Crawl

10 Groiners + …


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Sunday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Jumping Jacks

20 Mountain Climbers

10 Scap Push-ups

10 Barbell …


READ MORE

Sunday – REST DAY

Golden State CrossFit – GS COMPETE


READ MORE

Saturday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

1-2 ROUNDS

2 Up-Down Step Overs

4/4 SA DB Sumo Deadlift High Pulls

6/6 SA …


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Saturday

Golden State CrossFit – Gold Burn

Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:00 …


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Saturday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS*

60 Single Unders

10 Lunge → Goblet Lunge → 4/4 KB OH Lunge

7 …


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Saturday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 DB Curl to Arnold Press

MIN 2 …


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Saturday

Golden State CrossFit – GS COMPETE

A. CONDITIONING

Metcon (No Measure)

FOR RECOVERY*

10:00 Bike

10:00 Row

8:00 Bike

8:00 Row

4:00 Bike

4:00 Row…


READ MORE

Friday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

100m Jog into…

10 Reps of each movement on each side…

Ankle rolls

Knee Circles…


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Friday

Golden State CrossFit – Gold Burn

Workout

Metcon (No Measure)

1 Round

3:00 Stations

1:00 Rest b/t Stations

STATION 1

50 Sit-ups into…

AMRAP Cal …


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Friday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3:00 BIKE INCREASING EFFORT

MIN 1: EASY

MIN 2: EASY+

MIN 3: MODERATE

-THEN-

3 ROUNDS …


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Friday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

6 Bootstrap Stretches

8 Tempo Air Squats (21X1) —8 Tempo …


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Friday

Golden State CrossFit – GS COMPETE

A. CONDITIONING

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 …


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Thursday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES (moderate intensity)

10 Boot Strappers

8/8 Leg Swings (Forward and Back)…


READ MORE

Thursday

Golden State CrossFit – Gold Burn

Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

Max …


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Thursday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS INCREASING EFFORT EACH ROUND

200m Run

10 Alt Sampson Lunge Stretch

10 Up-Down

8/8 …


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Thursday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m Run

25ft Butt Kicks

25ft Toe Touches

25ft Side Shuffle…


READ MORE

Thursday – REST DAY

Golden State CrossFit – GS COMPETE


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Wednesday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

2 ROUNDS

8 Slam Balls

:30 Row

8 Sit-Ups

:30 Row

8 Air Squats @32X1 …


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Wednesday

Golden State CrossFit – GS COMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP…PR your mile!

B. 60:00 GPP

Warm-up

Warm-up (No


READ MORE

Wednesday

Golden State CrossFit – Gold Burn

Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

100m Row

10 Plate …


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Wednesday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Team 1k Row!!

In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is …


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Wednesday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Wall Ball FS — 8 Wall Ball Thrusters — 6 Wall Balls…


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Sunday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

2:00 Bike

:15 Fast

:45 Recovery

2 ROUNDS

8 Alt. Step-Ups

6 Alt. Cossack Squats*…


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Sunday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

4 Rounds*

10 Up-Downs → Burpees

30 Single Unders → Double Unders

:30 Hollow Hold …


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Sunday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m Med Ball Line Run!

Then…

– 10 Reps in unison PVC Pass

– 10 Reps …


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Sunday – REST DAY

Golden State CrossFit – GS COMPETE


READ MORE

Sunday

Golden State CrossFit – Gold Burn

Workout

Metcon (No Measure)

3 Rounds: 2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

Row …


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Saturday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES (or 3 rounds)

10 Alt. Samson lunges (lunge with an overhead …


READ MORE

Saturday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES*

10 Alt. Step-ups → Box Jumps

10 KB Sumo Deadlift → …


READ MORE

Saturday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES*

:20 Bike (Workout Pace!)

16 Shoulder Taps

8 Forward Lunges

6 Up-Downs…


READ MORE

Saturday

Golden State CrossFit – Gold Burn

Workout

Metcon (No Measure)

1 Round: 5:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

12 DB Front Squats…


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Saturday

Golden State CrossFit – GS COMPETE

A. CONDITIONING

Metcon (3 Rounds for reps)

3 SETS FOR MAX REPS

2:00 Cal Row

1:30 TTB

1:00 Alt. …


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Friday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Knee Push-Ups

10 Tall Plank Alt. Shoulder Taps

100m Jog

5 Wall …


READ MORE

Friday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

2 ROUNDS (5 MINUTE CAP)

40 Mountain Climbers

30 Jumping Jacks

20 DBL DB DL…


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Friday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3:00 min Bike/Row…just FLOW and feel good!

Then…

3 Rounds

5 Inch-Worm Push-ups

5 Broad Jumps …


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Friday

Golden State CrossFit – GS COMPETE

A. CONDITIONING

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead …


READ MORE

Friday

Golden State CrossFit – Gold Burn

Workout

Metcon (No Measure)

3 Rounds: 1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

Alt. …


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Thursday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

2 Rounds of…

10 RKBS → 10 KB Swings (focus on lockout overhead)

:30 Mountain …


READ MORE

Thursday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES:

:30 Bike

8/8 SA DB Strict Press —Push Press

6 …


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Thursday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS INCREASING EFFORT EA. ROUND

200m Row

7 Up Down Broad Jumps

7 Jumping Squats…


READ MORE

Thursday – REST DAY

Golden State CrossFit – GS COMPETE


READ MORE

Thursday

Golden State CrossFit – Gold Burn

Workout

Metcon (No Measure)

2 Rounds: 3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

AMRAP…


READ MORE

Wednesday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 Single Arm DB Up-Downs*

25ft High Knees

5/5 DB Deadlifts …


READ MORE

Wednesday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

FOR TIME (6:00 CAP)

200m Run

100 Single Unders

10/10 SA KB Deadlift

16 Alt. …


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Wednesday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Inchworms

:30 Cossack Squats

:30 Bootstrappers

-THEN-

AMRAP X 5 MINUTES (WITH BARBELL)…


READ MORE

Wednesday

Golden State CrossFit – Gold Burn

Workout

Metcon (No Measure)

1 Round: 3:00 Stations

1:00 Rest b/t Stations

STATION 1

1:30 Cal Row

1:30 Burpees…


READ MORE

Wednesday

Golden State CrossFit – GS COMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP with plenty of prep workout before the 3RM …


READ MORE

Sunday

Golden State CrossFit – Gold Burn

Workout

Metcon (No Measure)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

3 Burpees Every Minute then……


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Sunday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Play a game or intro a skill!

Then…

GENERAL WARM-UP

ON …


READ MORE

Sunday – REST DAY

Golden State CrossFit – GS COMPETE


READ MORE

Sunday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike

20 Plate Hops

10 Plate Ground to Overhead

30 Russian Twists…


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Sunday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

3 ROUNDS FOR TIME (6 MIN CAP)

100m Run

10 Jumping Air Squats

14 DBL …


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Sunday

Golden State CrossFit – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Ring Rows

10 Push-ups or Knee Push-ups

15 Air Squats

Into……


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Sunday

Golden State CrossFit – NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS OF…

20 Mountain Climbers

15 Air Squats

10 Step Ups/Box Jumps

5 Up Downs…


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Sunday

Golden State CrossFit – NCBURN

Workout

Metcon (No Measure)

3 Rounds: 2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

EMOM

MIN …


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Sunday – REST DAY

Golden State CrossFit – NC COMPETE


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Saturday

Golden State CrossFit – Gold Burn

Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:00 …


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Saturday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

“You go, I go” partner, chipper style warm-up.

IN TEAMS OF 2…

100 Jumping Jacks

50 …


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Saturday

Golden State CrossFit – GS COMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME*

50-40-30-20-10

Cal Bike

Sit-up

*Perform 5 DB Manmakers After Each Movement @ (40/30) …


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Saturday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

200m Run

Into…

2 ROUNDS

10 Scap Push-ups*

10 Air Squats

5/5 Single Arm DB …


READ MORE

Saturday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

CHIPPER WARM-UP (5 MINUTE CAP)

200m Run

15 Broad Jumps

20 Lunges

15 Up-Downs

20 …


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Saturday

Golden State CrossFit – NC60

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

8/6 Cal Bike

8 Ring Rows → 8 Kipping Swings

8/8 SA …


READ MORE

Saturday

Golden State CrossFit – NCBURN

Workout

Metcon (No Measure)

1 Round: 5:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

30 Box Jump

30 Cal …


READ MORE

Saturday

Golden State CrossFit – NC COMPETE

A. CONDITIONING

5k Run (Time)

Max Effort 5k Run
1. NOT FOR TIME

Run 5k

-Rest 5:00-

2. NOT …


READ MORE

Saturday

Golden State CrossFit – NC45

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – :45 Slam Ball Movement (change each round)

Min 2 …


READ MORE

Saturday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – :45 Slam Ball Movement (change each round)

Min …


READ MORE

Saturday

Golden State CrossFit – Boot Camp/Basic Training Combo

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – :45 Slam Ball Movement (change each …


READ MORE

Friday

Golden State CrossFit – Gold Burn

Workout

Metcon (No Measure)

1 Round

3:00 Stations

1:00 Rest b/t Stations

STATION 1

20 Cal Bike then…

Max …


READ MORE

Friday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Minutes on a Bike or Rower

then…

AMRAP x 4 MIN

10 KB Deadlifts

10 …


READ MORE

Friday

Golden State CrossFit – GS COMPETE

A. CONDITIONING

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee …


READ MORE

Friday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Row (Arms → Arms + Hips → Full Strokes)

7 DB Deadlift …


READ MORE

Friday

Golden State CrossFit – NCBURN

Workout

Metcon (No Measure)

3 Rounds: 1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

Med Ball …


READ MORE

Friday

Golden State CrossFit – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES…

10 Alt Lunge w/ Torso Twist

5 Pike Push-ups

7 KB Goblet …


READ MORE

Friday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES…

10 Alt Lunge w/ Torso Twist

5 Pike Push-ups

7 KB …


READ MORE

Friday

Golden State CrossFit – Boot Camp/Basic Training Combo

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES…

10 Alt Lunge w/ Torso Twist

5 Pike Push-ups…


READ MORE

Thursday

Golden State CrossFit – Gold Burn

Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

1:00 …


READ MORE

Thursday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds for QUALITY…

1:00 Bike (60% effort → 70% effort)

5 Double DB Suitcase DL…


READ MORE

Thursday – REST DAY

Golden State CrossFit – GS COMPETE


READ MORE

Thursday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

1 ROUND

20 Single-Unders

10 KB Deadlifts

:20 Hollow hold

20 Fast Singles

7 KB …


READ MORE

Thursday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

4 ROUNDS

10 Air Squats → 10 BW Lunges → 10 DB FR Lunge → …


READ MORE

Thursday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Musical Medball!

Then…

3 ROUNDS

20 Plank Medball Taps → Mountain Climbers → Groiners

10 Med …


READ MORE

Thursday

Golden State CrossFit – NCBURN

Workout

Metcon (No Measure)

2 Rounds: 3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

EMOM

10 …


READ MORE

Thursday – REST DAY

Golden State CrossFit – NC COMPETE


READ MORE

Thursday

Golden State CrossFit – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS…

8/8 SA DB Arnold Press → 8/8 SA DB Push Press → 8/8 SA …


READ MORE

Thursday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

3 ROUNDS…

8/8 SA DB Arnold Press → 8/8 SA DB Push Press → 8/8 …


READ MORE

Thursday

Golden State CrossFit – Boot Camp/Basic Training Combo

Warm-up

Warm-up (No Measure)

3 ROUNDS…

8/8 SA DB Arnold Press → 8/8 SA DB Push Press …


READ MORE

Thursday

Golden State CrossFit – Crossfit

Warm-up

Warm-up (No Measure)

Musical Medball!

Then…

3 ROUNDS

20 Plank Medball Taps → Mountain Climbers → Groiners

10 Med …


READ MORE

Wednesday

Golden State CrossFit – Gold Burn

Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

10 Jumping Lunges

20 …


READ MORE

Wednesday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Run

10 Scap Pull-ups → 5 Tight Kip Swings → 5 …


READ MORE

Wednesday

Golden State CrossFit – GS COMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit “Daniel” hard. Goal is 2-3 sets max on the Pull-ups …


READ MORE

Wednesday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

TABATA (:20 ON/ :10 OFF)

MOVEMENT 1 – Alt. Box Step-Overs

MOVEMENT 2 – Up-Downs…


READ MORE

Wednesday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

EMOM x 6:00 MINUTES…

MIN 1: 50’ Straight Leg Bear Crawl + Plank w/ remainder …


READ MORE

Wednesday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Bike

Then…

2 ROUNDS

15 Jumping Jacks

10 Groiners + Twist

10 Jumping Squats → …


READ MORE

Wednesday

Golden State CrossFit – NCBURN

Workout

Metcon (No Measure)

1 Round: 3:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

5 Push-ups

10 Air Squats…


READ MORE

Wednesday

Golden State CrossFit – NC COMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP with plenty of prep workout before the 1RM …


READ MORE

Wednesday

Golden State CrossFit – NC45

Warm-up

Warm-up (No Measure)

2 SETS (EZ Pace)

5 Burpees

30 Double Unders

Then…

With an empty barbell or PVC …


READ MORE

Wednesday

Golden State CrossFit – Boot Camp/Basic Training Combo

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Slam Ball Deadlifts + 5 Slam Ball G2OH

5/5 Single …


READ MORE

Wednesday

Golden State CrossFit – Basic Training

Warm-up

Warm-up (No Measure)

2 SETS (EZ Pace)

5 Burpees

30 Double Unders

Then…

With an empty barbell or …


READ MORE

Wednesday

Golden State CrossFit – Crossfit

Warm-up

Warm-up (No Measure)

3:00 Bike

Then…

2 ROUNDS

15 Jumping Jacks

10 Groiners + Twist

10 Jumping Squats → …


READ MORE

Wednesday

Golden State CrossFit – Boot Camp

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Slam Ball Deadlifts + 5 Slam Ball G2OH

5/5 Single Arm Ring …


READ MORE

Tuesday

Golden State CrossFit – NC60

Warm-up

Warm-up (No Measure)

WITH A 10 MINUTE RUNNING CLOCK..

200m Run

-then-

2 x Line Drills (This will be …


READ MORE

Tuesday

Golden State CrossFit – NCBURN

Workout

Metcon (No Measure)

3 Rounds: 1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

Row or …


READ MORE

Tuesday

Golden State CrossFit – NC COMPETE

A. CONDITIONING

Metcon (4 Rounds for time)

4 SETS

600m Run

200m EZ Jog

400m Run

-Rest 1:00 b/t …


READ MORE

Tuesday

Golden State CrossFit – NC30

Warm-up

Warm-up (No Measure)

TABATA (:20 ON/ :10 OFF)

MOVEMENT 1 – Up-Downs → Burpees

MOVEMENT 2 – Alt. Bodyweight …


READ MORE

Tuesday

Golden State CrossFit – NC45

Warm-up

Warm-up (No Measure)

2:00 Run or Bike, EZ Pace then right into…

AMRAP x 3 MINUTES

3 Push-ups (:01 …


READ MORE

Tuesday

Golden State CrossFit – Boot Camp/Basic Training Combo

Warm-up

Warm-up (No Measure)

TABATA (:20 ON/ :10 OFF)

MOVEMENT 1 – Up-Downs → Burpees

MOVEMENT 2 …


READ MORE

Tuesday

Golden State CrossFit – Crossfit

Warm-up

Warm-up (No Measure)

WITH A 10 MINUTE RUNNING CLOCK..

200m Run

-then-

2 x Line Drills (This will be …


READ MORE

Monday

Golden State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

“Partner Warm-up”

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


READ MORE

Monday

Golden State CrossFit – NCBURN

Workout

Metcon (No Measure)

1 Round: 4:00 Stations

1:00 Rest b/t Stations

STATION 1

EMOM

10 Up-Downs + 10 DB …


READ MORE

Monday

Golden State CrossFit – NC COMPETE

A. CONDITIONING

Metcon (4 Rounds for time)

4 SETS

50 Cal Bike

10 Ring Muscle-Ups

50 Cal Row

-3:00 …


READ MORE

Monday

Golden State CrossFit – NC30

Warm-up

Warm-up (No Measure)

1 ROUND

100m Jog

5/5 Single Arm DB Front Squats

5 Tall Planks to Down Dog…


READ MORE

Monday

Golden State CrossFit – NC45

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES…

MIN 1 – 10 Air Squats + 10 Hollow Rocks

MIN 2 …


READ MORE

Sunday

Golden State CrossFit – NC60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Run

5 Burpees

10 RKBS (workout weight)

15 Air Squats

Workout


READ MORE

Sunday

Golden State CrossFit – NCBURN

Workout

Metcon (No Measure)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

2:00 Hard Row

1:00 Recover

2:00 …


READ MORE

Sunday – REST DAY

Golden State CrossFit – NC COMPETE


READ MORE

Sunday

Golden State CrossFit – NC30

Warm-up

Warm-up

Warm-up (No Measure)

2 ROUNDS EACH

P1: 10 (Bear Hug) Slam Ball Alt. Lunges

10 Cat/Cows

20 Russian …


READ MORE

Sunday

Golden State CrossFit – NC45

Warm-up

Warm-up (No Measure)

Start off with a 2 minute run, row, or bike then…

Play a game!

Strength

Hang


READ MORE

8.31.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

2 ROUNDS…

5 Inch Worms + Push Up – 5 Up-Downs

20 Plank Shoulder Taps – 20 Mountain


READ MORE

8.31.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

AMRAP x 5 MINUTES

100m Run

5 Burpees

10 Russian KB Swings (workout weight)

15 Air Squats

WORKOUT

WHISKEY


READ MORE

Saturday

Golden State CrossFit – NC60

Warm-up

Warm-up (No Measure)

3:00 Row (EZ–Mod–Hard…increasing each min)

Into…

3 Rounds

8 Tempo Deadlifts (30×1)

4 Push Up to …


READ MORE

Saturday

Golden State CrossFit – NCBURN

Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

400m Run……


READ MORE

Saturday

Golden State CrossFit – NC COMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP Session then Rest 20:00-30:00, warm-up, and hit Sunday’s …


READ MORE

Saturday

Golden State CrossFit – NC30

Warm-up

Workout

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 12 DBL DB Bicep Curl to Strict Press…


READ MORE

Saturday

Golden State CrossFit – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MIN…

30 Single Unders

10 KB Deadlifts

10 American KB Swings

10 Air …


READ MORE

8.30.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

AMRAP x 4 MINUTES

10 Plate Ground to Overhead

15 Air Squats

20 Plate Hops

WORKOUT

Metcon (Time)


READ MORE

8.30.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

AMRAP X 6 MINUTES

5 Barbell Good Mornings

5/5 Barbell Single Leg RDLs

20 Shoulder Taps

5 Push-ups


READ MORE

8.30.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

3:00 Bike (EZ – MOD – HARD)

Then…

AMRAP x 5 MINUTES

10 Alt. Lunges

5 Controlled Shoulder Kips …


READ MORE

Wednesday

Golden State CrossFit – NC60

Warm-up

Warm-up (No Measure)

3:00 Bike (EZ → MOD → HARD)

Then…

AMRAP x 5 MINUTES

10 Alt. Lunges

5 …


READ MORE

Friday

Golden State CrossFit – NCBURN

Workout

Metcon (No Measure)

1 Round

3:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

10 Jumping Lunges

10 Russian …


READ MORE

Wednesday

Golden State CrossFit – NC COMPETE

A. CONDITIONING

Metcon (No Measure)

AMRAP x 12 MINUTES (EZ Pace)

15/12 Cal Bike

15 Air Squats

10 Barbell …


READ MORE

Friday

Golden State CrossFit – NC30

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Plate Ground to Overhead

15 Air Squats

20 Plate Hops

Workout


READ MORE

Friday

Golden State CrossFit – NC45

Warm-up

Warm-up (No Measure)

AMRAP X 6 MINUTES

5 Barbell Good Mornings

5/5 Barbell Single Leg RDLs

20 Shoulder Taps…


READ MORE

8.29.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

Lumberjacks & Farmers!

then….

20 Jumping Jacks

40 Mountain Climbers

20 Lunges

40 Hollow Flutter Kicks

20 Groiners with …


READ MORE

8.29.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

Chipper Style Warm Up – 5:00 CAP!

100m Jog

30 Jumping Jacks

:30s Row

30 Mountain Climbers

:30s …


READ MORE

8.29.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

2 ROUNDS

100m Run

200m Row

:30 Sprint on Bike

EXTENDED WARM-UP

3 SETS

40′ Jog

20′ High


READ MORE

8.28.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

3 ROUNDS

:30 Bike

10 PVC Pass Through

10ft Duck Walk*

5 Superman / 5 Hollow Rock

5 Broad


READ MORE

8.28.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

“Never, Have I Ever”

immediately into….

2 ROUNDS

5 Glute Bridge-Ups

5/5 Single Arm Russian KBS

15 Single-Unders …


READ MORE

8.28.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

Chipper Style Warm-up…

12/10 Cal Bike or Row

12 Air Squats (:01 Pause in Bottom)

12/10 Cal Bike …


READ MORE

8.27.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

AMRAP x 5 MINUTES

15 Jumping Jacks

10 Arm Circles

10 Arm Crosses

3 Wall Walks

SKILL

EMOM X


READ MORE

8.27.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

2 ROUNDS

50m Jog

8/8 Split Squats – 10 Alt. DB Reverse Lunges

5 Cal. Bike

8 Dip


READ MORE

8.27.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

200m Run

into…

AMRAP x 4 MINUTES

4 DB Muscle Clean (sumo stance / DBs between feet)

4 …


READ MORE

8.26.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

3 ROUNDS (For quality) – 12:00 CAP

200m Jog

25m Walking Lunges

10 Single Leg KB Romanian Deadlift

5/5 …


READ MORE

8.26.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

AMRAP x 5 MINUTES

5 Up-Downs

5/5 Single Arm Ring Rows

5 Med. Ball Front Squats

5 Med.


READ MORE

8.26.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

3 ROUNDS (6 min cap)

:30 Bike (increase pace on the bike every round)

5/5 Alt. Grioners

10


READ MORE

8.24.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

5 MIN PARTNER ROWLING GAME…

Partner A: Exact 100m Row Attempt*

Partner B: Farmer Hold

*Every meter away …


READ MORE

8.24.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

400m Jog….Stay Together

then….

25′ line drills

-Samson Stretch

-Floor Sweepers

-Inch Worms

-Toy Soldiers

-Frog Jumps

-Broad Jumps…


READ MORE

8.23.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

3:00 On Bike or Row, Gradually increasing effort

Then…

3-4 ROUNDS w/ Light DB (focus on solid movement)

7 …


READ MORE

8.23.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

AMRAP x 5 MINUTES

5/5 Box Step Ups

5 Push-Up to Pike

5/5 Single Arm Ring Row

5/5


READ MORE

8.23.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

TABATA (:20 ON/ :10 OFF)

Movement 1 – KB Sumo Deadlifts – KB Upright Rows

Movement 2 –


READ MORE

8.22.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

AMRAP x 9 MINUTES

1:00 Row or Bike (Increasing intensity each round)

10 Groiners

10 Lunges

10 Slam Ball


READ MORE

8.22.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

2 ROUNDS

100m Run

6 Push-ups

6 Up-Down + Broad Jumps

6 Inch worms (no push-up, slow and


READ MORE

8.22.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

Circle Jog Warm-up!

WORKOUT

Metcon (Time)

1000m Row

800m Run

50 Cal. Bike

500m Row

400m Run

25 …


READ MORE

8.21.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

3 ROUNDS FOR QUALITY:

10 Air Squats (with a :01 pause in the hole)

5/5 Cossack Squats w/ PVC


READ MORE

8.21.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

2:00 on Bike, Row, or Run (athlete choice!)

Then…

AMRAP x 4 MINUTES

4 DB Romanian DL (control …


READ MORE

8.21.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

Find a partner and perform…

2 ROUNDS EACH:

P1: 10 Hollow Rocks + 8 Single Arm DB Deadlift …


READ MORE

8.20.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

4 ROUNDS FOR TIME* (12 MIN CAP)

200m Row

7/7 SA DB Split Squat Thrusters

9/9 SA Glute Bridge …


READ MORE

8.20.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

200m Team Jog

Then…

2-3 Rounds, EZ Effort

7 KB Deadlift

7 DBL KB Russian Swing

7 Up


READ MORE

8.20.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

25ft line drills of the following ….

High Knees

Butt kickers

Walk on toes

Walk on heels

Walk


READ MORE

8.19.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

AMRAP X 5 MINUTES

8/6 Cal Bike

8 Plate Ground to Overhead With :02 Pause At The Top

8


READ MORE

8.19.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

1 ROUND – Moderate Effort Across…

30/20 Cal Bike

30 Air Squats (first 10, :01 pause at top/bottom)


READ MORE

8.19.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

TABATA (:20 ON/ :10 OFF)

Movement 1 – Jumping Jacks – Up-Downs

Movement 2 – Single Arm Ring


READ MORE

8.17.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-up

2 ROUNDS

10 Up-Downs

10 Alt. DB Rows in Plank*

5/5 Single Arm DB Strict Press 10 DBL


READ MORE

8.17.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

Partner Style, Mirror One Another Through the Full Warm-up…

AMRAP x 10 MINUTES

400m Run (run together)

10 Air …


READ MORE

8.16.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

“Squat Potato!”

WORKOUT

Metcon (AMRAP – Reps)

“DOUBLE AMRAP”

AMRAP x 7 MINUTES*

2-4-6-8-10 …

DB Power Cleans…


READ MORE

8.16.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

AMRAP x 5 MINUTES

7 Deadlifts

7 Bicep Curls

7 Sumo Deadlifts

7 Strict Presses

STRENGTH

EMOM x


READ MORE

8.16.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

3 ROUNDS:

:20 Singles – Fast Singles – Double Unders

10 Groiners

10 Jumping Squats

20 Marching Plank

2 …


READ MORE

8.15.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

1:00 Row (EZ MOD Effort)

25ft. High Knees

1:00 Bike (Mod Effort)

25ft. Butt Kickers

100m Run (Hard


READ MORE

8.15.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

30 Jumping Jacks

10 Groiners

30 Mountain Climbers

10 Bootstrap Stretches

30 Ice Skaters

10 Toy Soldiers

Floor …


READ MORE

8.15.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

Graduated Movement Warm-up — Each round the movement ‘graduates” to a more complex version.

3 ROUNDS:

250m Row (Stays …


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8.14.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

2 ROUNDS:

30 Single-Unders 30 Double-Unders

5/5 Single Arm DB Deadlift (DB inside the feet)

10 Alt. Single


READ MORE

8.14.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

AMRAP x 6 MINUTES

12 Alt. DB Suitcase Lunges

:20 Side Plank (Right)

12 DBL DB G2OH

:20


READ MORE

8.14.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

Old School Gym Class” Warm-up…

3 ROUNDS:

10 High Knees (each)

10 Sit-ups

10 Mountain Climbers (each)

10 Arm …


READ MORE

8.13.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

250m Row @40-minute pace (or ~20 strokes per minute)

5 Inch-Worms w/Push-Up

250m Row @20-minute pace (or ~25


READ MORE

8.13.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

2 ROUNDS

50 Jumping Jacks

30 Mountain Climbers

10 Up-Downs

Into…

2 ROUNDS

7/7 SA Curl to Press…


READ MORE

8.13.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

BUY IN…

15/12 Cal Bike (Easy Effort)

3 ROUNDS…

10 DBL KB/DB Bent Over Row

25’ Filly Walking Lunge …


READ MORE

8.12.2019 CrossFit

Golden State CrossFit – Crossfit

STRENGTH

Back Squat (1-1-1-1-1)

-Rest at Least 2:00 b/t Sets-

*Week 7 of Squat Cycle. Start heavy and build toward …


READ MORE

8.12.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

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

Immediately into …

2 ROUNDS

5/5 Single Arm Russian Kettlebell Swings

10 …


READ MORE

8.12.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

3 ROUNDS (6:00 MINUTE CAP)

1:00 Bike (EZ) :45 Bike (MOD) :30 Bike (HARD)

12 Walking Lunges

2


READ MORE

8.10.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

7 MIN PARTNER AMRAP

PARTNER 2 Complete…

1 ROUND OF…

20 MB Russian Twists

10 Box Step Ups

10 …


READ MORE

8.10.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

PARTNER WARM-UP (1 athlete works, while other athlete holds static position, then switch)

1 ROUND EACH…

P1: 15 …


READ MORE

8.09.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

500m Row into…

– 3 ROUNDS FOR QUALITY –

10 Barbell Deadlifts

7 Hang Muscle Cleans

5 Front Squats…


READ MORE

8.09.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

– 2 ROUNDS –

10 Alt. Step-Ups

5 Med Ball Front Squats (Round 1 w/ Pause, Round 2


READ MORE

8.09.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

– 3 ROUNDS –

6 Med Ball Goblet Squats

6 KB Sumo Deadlift

6 Medball Strict Press Press


READ MORE

8.08.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

– 4 ROUNDS –

:30 Bike

25’ Forward Bear crawl

25’ Reverse Bear crawl

8/8 DB Cross Body Single


READ MORE

8.08.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

– 1 ROUND –

25 ft High Knees

25 ft Butt Kickers

20 Alt. Lunges

:30 Bike

WORKOUT


READ MORE

8.08.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

AMRAP x 4 MINUTES

5 Cal Bike

5 Jumping Air Squats

5 Calorie Row

5 Up Downs

STRENGTH


READ MORE

8.07.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

AMRAP x 5 MINUTES

10/10 Arm Circles Forward/Backward

10 Lunges With Twist

5 Inch Worms

:20 Second Hollow Rock


READ MORE

8.07.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

TABATA (:20 ON/ :10 OFF)

Movement 1 – Jump Rope (switch up the style, every round) Ex: Single-Unders


READ MORE

8.07.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

AMRAP x 5 MINUTES

3 Burpees

7 Sit-ups

10 Alt. Shoulder Taps

STRENGTH

EMOM X 14 MINUTES

MIN


READ MORE

8.06.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

– 3 ROUNDS –

10 Tempo Air Squats (5051)

:30 Squat Hold

:30 Pigeon Stretch (Left Leg)

:30 Pigeon


READ MORE

8.06.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

3 ROUNDS (7 MINUTE CAP)

8/6 Cal Row

6/6 SA KB Deadlifts– 6/6 SA RKBS– 6/6 KB Strict


READ MORE

8.06.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

3 ROUNDS…

:30 Bike (Legs Only)

50ft. High Knees

:30 Bike (Arms Only)

50ft. Straight Leg Kicks

:30


READ MORE

8.05.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

2 ROUNDS

100m Jog

5 Scap Push-Ups* + 5 Knee Push-Ups

5 DB Hang Jump + Shrugs –


READ MORE

8.05.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

AMRAP x 5 MINUTES

50m Shuttle Run

8 Tempo Air Squats (30X1)*

8 Ring Rows

STRENGTH

EMOM X


READ MORE

8.05.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

2 ROUNDS — With a partner, “Mirrored” (both athletes move together in unison)

8 Up-downs

8 Air Squats

8


READ MORE

8.03.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

AMRAP x 4 MINUTES

3 Burpees

5 DB Strict Press

5/5 Single Leg DB RDLs

10 Step-ups

:20


READ MORE

8.02.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

400m jog

Right into…

AMRAP x 6 MINUTES

6 DB Hang Squat Cleans (light DB’s)

6 DB Push Press…


READ MORE

8.02.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

AMRAP x 6 MINUTES

5 SA Single Leg KB RDL

5 SA KB Front Squats

5 SA KB


READ MORE

8.02.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

2 ROUNDS…

50’ Shuttle Run

8/6 Cal Row Sprint

5 Cal Bike Sprint

WORKOUT

Metcon (Time)

5 SETS …


READ MORE

8.01.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

4 ROUNDS (progress movement every round)

:30 of…Single Unders – Fast Singles – High Jump Singles – DU’s or


READ MORE

8.01.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

Start w/ 200m Run

250/150m Row

2 ROUNDS…

25ft High Knees

25ft Butt Kickers

10 Leg Swings/leg

STRENGTH


READ MORE

8.01.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

AMRAP x 5 MINUTES

20 High Jump Single-Unders

5/5 Single Arm DB Suitcase Deadlifts

5/5 Single Arm DB


READ MORE

7.31.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

3:00 EZ Pace on Bike or Row

Then…

2 ROUNDS

20 Alt. V-Ups

10 PVC Good Mornings

10 Alt. …


READ MORE

7.31.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

3 ROUNDS (6 MINUTE CAP)

10 Air Squats

6/6 Box Step-up

5/5 Single Arm Ring Rows

100m Run


READ MORE

7.31.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

2 ROUNDS…

8/8 Split Squat Lunges

:10 Bottom of Ring Row Hold/Arm + :10 Top of Ring Row


READ MORE

7.30.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

On A 3 MINUTES RUNNING CLOCK…

:30 Slow pace on bike

:30 Sprint

-THEN-

AMRAP X 9 MINUTES

7/7


READ MORE

7.30.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

AMRAP x 7 MINUTES

10 KB Deadlifts

7 RKBS

5/5 SA KB Front Squat

3 Up-Downs

STRENGTH /


READ MORE

7.30.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

1 ROUND…

25ft. High Knees

10 KB Deadlifts

25ft. Butt Kickers

10 Russian Kettlebell Swings

6 Alt. Step-Ups


READ MORE

7.29.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

AMRAP X 5 MINUTES

10 Air Squats

10 DB Strict Press

10 DB Sumo Deadlift

5 Broad Jumps

-Into-


READ MORE

7.29.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

9 ROUNDS, :20 WORK/ :10 REST

MOVEMENT 1 – Plate Deadlifts

MOVEMENT 2 – Mountain Climbers

MOVEMENT 3 …


READ MORE

7.29.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

3 ROUNDS (OR 5:00 Cap…)

8/6 Cal. Row

:30 Bike (Arms Only – Legs Only – Both)

20


READ MORE

7.27.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

AMRAP x 5 MINUTES

5 KB Deadlift

10 Russian KB Swings

15 Jumping Jacks

20 Mountain Climbers

PARTNER WORKOUT


READ MORE

7.26.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

Junkyard Dog Warm Up…

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…

Build Load & Refine Technique for Workout

WORKOUT


READ MORE

7.26.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

1 ROUND…

30ft High Knees

30ft Butt Kickers

30ft Side Shuffle (switch half way)

10 Slow Scap Push-Ups*


READ MORE

7.26.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

3 ROUNDS (5 MINUTE CAP)

5 Clean Deadlift

5 High Hang Muscle Clean

5 Strict Press

100m Run


READ MORE

7.25.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

3 ROUNDS*

*Each round will progress in complexity, with the row building in intensity each time.

250m Row (Easy


READ MORE

7.25.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

EMOM x 4 MINUTES…

Min 1- :30 Burpees – :30 Burpee Step-Up

Min 2- :30 DB Muscle Clean


READ MORE

7.25.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

AMRAP x 5 MINUTES

50 Single Unders

50’ Bear Crawl (butt higher than shoulders)

10 Ring Rows

STRENGTH


READ MORE

7.24.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

2 min mod pace bike ride followed by…

2 ROUNDS

10 Banded Glute Bridges

8 V-Ups

6 Up-Down +


READ MORE

7.24.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

2 ROUNDS

8 KB Sumo Deadlifts

8 Med. Ball Front Squats

:30 Bike

8 KB Upright Rows

8


READ MORE

7.24.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

AMRAP x 5 MINUTES

100m Run

:25 Push-up Plank

5/5 Single Arm DB Deadlift

5/5 Single Arm DB


READ MORE

7.23.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

4 ROUNDS (Increasing Effort Each Round on Bike)

10/8 Calorie Bike

10 Ring Rows

10 KB Filly Lunges (5


READ MORE

7.23.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

100m Run

Immediately into…

– 2 ROUNDS –

20 Plate Hops

20 Mountain Climbers

10 Plate G2O

5 …


READ MORE

7.23.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

AMRAP x 6 MINUTES

:20 OH Plate Walks

7/7 DB SeeSaw Press

:20 Hollow Body Hold

10 Strict


READ MORE

7.22.2019 CrossFit

Golden State CrossFit – Crossfit

Warm-Up

AMRAP x 10 MINUTES

100m Run (Moderate Pace)

8 KB Sumo DL

8 KB High Pulls from the waist


READ MORE

7.22.2019 Boot Camp

Golden State CrossFit – Boot Camp

Warm-Up

1 ROUND

5 DB Front Squats

10 Alt. Reverse Lunges (bodyweight)

5 DB Push Press

5/5 Moose Antlers


READ MORE

7.22.2019 Basic Training

Golden State CrossFit – Basic Training

Warm-Up

AMRAP x 8 MINUTES

200m Row

10 Wall Ball Thrusters

5/5 Elbow to Instep With Rotation

5 Bootstrap


READ MORE

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


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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


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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


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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 …


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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 …


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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.


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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


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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


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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


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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’


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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


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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


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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


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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


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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…


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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)


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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


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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


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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


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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


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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


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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


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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


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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 …


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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 +


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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 …


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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 …


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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


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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


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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


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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


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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


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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


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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


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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


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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


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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


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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 …


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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 …


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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


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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


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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


READ MORE

WOD 05-25-2019

Golden State CrossFit – Crossfit

View Public Whiteboard

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

View Public Whiteboard

Warm-Up

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

Up-Downs

Into…

3 ROUNDS

10 Box


READ MORE

WOD 05-24-2019

Golden State CrossFit – Crossfit

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

Warm-Up

– 2 ROUNDS –

15 Jumping Jacks

10 BB Glute Bridge

10 Groiner + Twist

5


READ MORE

WOD 05-20-2019

Golden State CrossFit – Crossfit

View Public Whiteboard

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

View Public Whiteboard

Warm-Up

AMRAP X 10 MINUTES

200m Run

3 Burpees

6 PVC Pass throughs

9 PVC Overhead Squats


READ MORE

WOD 05-17-2019

Golden State CrossFit – Crossfit

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

Warm-Up

AMRAP x 8 MINUTES

10 DB Strict Presses

10 V-ups

5/5 SA DB Bent Over Rows


READ MORE

WOD 05-13-2019

Golden State CrossFit – Crossfit

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

Warm-Up

AMRAP x 6 MINUTES

10 Jumping Jacks

5/5 SA KB Front Squat

5/5 SA KB Press/Push


READ MORE

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


READ MORE

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


READ MORE

05072019

Golden State CrossFit – Crossfit

View Public Whiteboard

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

View Public Whiteboard

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


READ MORE

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


READ MORE

05022019

Golden State CrossFit – Crossfit

View Public Whiteboard

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

View Public Whiteboard

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 …


READ MORE

04292019

Golden State CrossFit – Crossfit

View Public Whiteboard

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 …


READ MORE

04262019

Golden State CrossFit – Crossfit

View Public Whiteboard

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

View Public Whiteboard

Warm-Up

12 Rounds

:20 on/ :10 off

Movement 1: Single Unders

Movement 2: Mountain Climbers

Movement 3: …


READ MORE

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 …


READ MORE