David looking awesome with his Push Press reps during our Tuesday workout this week! Strength Four rounds Clean (1.1.1) Rest 10 seconds between singles – these are full cleans Rest 2-3 minutes between sets Conditioning Complete as many rounds and reps as possible in 12 minutes of: 135/95 lb. Hang Squat Clean x...Read More
Jason making our Shoulder exercises look goood! Conditioning Four sets for max reps of: In five minutes, row 600 meters, and then complete as many reps as possible of: Unbroken Pull-Ups 115/75 lb. Push Press Rest exactly 5 minutes between sets. For this workout, track the total reps completed, both Pull-ups and Push Press. Aim...Read More
Tim did his handstand holds last week…. away from the wall! Strength Five rounds today Rest 60 seconds between movements and rounds Back Squat (3-5 reps @ 20X1) Dumbbell External Rotations (10-12 reps each arm @ 2110) Conditioning Three rounds for time of: 30 Wall Ball Shots (20/14 lbs.) 20 Toes to BarRead More
Camilla and Laura just cooling down after a workout. Totally normal. Conditioning For time: Sprint 400 meters 25 x Kettlebell Swings (24/16kg) 200m Farmer’s Walk with heavy dumbbells 200m Waiter’s Walk with heavy dumbbells 25 x Box Jumps (24/20″) 200m Sprint Walking Lunges (2 lengths of gym) Burpees x 25 Sprint 400 meters with...Read More
Pat Omalley with his first Rope Climb. His reaction, “I never thought I’d be able to do one of those on my own!” Congrats, Pat! Strength 4 rounds today Close-Grip Bench Press (5 reps) Close grip means hands just outside of shoulders Rest 90 seconds Handstand Hold (45-60 seconds) Wall-facing for these Rest 90...Read More
Neal looking strong on his Thursters from Tuesday! Conditioning Four rounds for time of: Row 400 Meters Run 400 Meters This workout will be performed as a relay race in teams of three or four. The moment one member comes off the rower, the next teammate may begin rowing. If it is icy outside,...Read More
Taylor getting after some push-ups on Tuesday’s workout! Warm-up Take 10-12 minutes to practice three gymnastics skills of your choice.Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc… Conditioning Seven rounds for time of: 7 Handstand Push-Ups 7 Burpees...Read More
We had a BUSY Monday back for the New Year! It’s so great seeing so many of you guys and gals here. Happy New Year, CrossFit Golden!! Conditioning There will be two different types of scores today. Workout one will be a total number of pounds. Workout two will be a total number of...Read More
Andrew with a big PR last week, hitting a 200 pound… STRICT Press! Strength Power Clean (In 18-20 minutes, work up to a 1-RM Power Clean) Suggested loading pattern: 50% of 1-RM x 3 reps 65 % of 1-RM x 2 reps 75% of 1-RM x 2 reps 85% of 1-RM x 1 rep...Read More
