Strength: Dynamic effort 1a) 8×3 Bench Press, @ 55% 1b) 8×1 Dead Lift, @55% 20min time limit Notes:   There is a 5% jump this week, which will translate to 5#-15# incresae in weight.   Warm-up with 3×3 alternating the bench and dead lift. Weight is light on this, focusing on speed and explosiveness out...Read More

Strength: 1) EMOM for 7min 3xHang Muscle Snatch, light and fast, 50% of Snatch max 2) EMOM for 7min 3xHang Muscle Clean, light and fast, 50% of Clean max 20min time limit Conditioning: 10-9-8-7-6-5-4-3-2-1 KB Swing, 24kg/16kg :30sec plank hold 12min time limitRead More

Warm-up: Snatch Drills Strength: 1) 5×1 1 Hang Squat Snatch + 1 Squat Snatch, Heavy but perfect 2) 5×3 Snatch Balance, Heavy but perfect (Mod=5×3 OHS) Warm-up 3×2 before doing each movement. 20min time limit Conditioning: 4 Rounds 5 Ground 2 Over Head, 135#(95#) 10 Burpee Tuck Jumps 150m Run 12min time limit If you...Read More

Fight Gone Bad: Workout/BBQ 10am-3pm at CrossFit Golden! “Fight Gone Bad” 3 Rounds for reps (calories on row) 1:00min max Reps Push-press, 75#(55#) 1:00min max Reps Box Jump, 20″(16″) 1:00min max Reps Sumo Dead Lift High Pull, 75#(55#) 1:00min max Reps Wall Ball, 20#(14#) 1:00min max Calorie Row 1:00min Rest after each round Notes: 1....Read More

Warm-up: 400m Run 1a) 3×15 Squat 1b) 3×15 Jump Squat 1c) 3×15 Tuck Jump Strength: 1) 8×2 Weighted Jump Squat @ 50% of Squat 1RM, 60sec rest 2) 4×10 Good Mornings 20min time limit Conditioning: “Tail Pipe” 3 Rounds 250m Row KB Hold for time, 2x24kg/2x16kgRead More

Warm-up: Ladder Drills Conditioning: 4 Rounds :30on/:30off Jumping Pull-ups Holding at top of pull-up during “:30 off” 2:00 rest 4 Rounds :30on/:30off Squats Hold at bottom of squat during “:30 off” 2:00 Rest 4 rounds :30on/:30off Mt. Climbers Hold at top of Plank during “:30 off” Core: 1a) 3×50 Med Ball Twisters 1b) 3×40 Leg...Read More

Strength: Dynamic effort 1a) 8×3 Bench Press, @ 50% 1b) 8×1 Dead Lift, @50% 20min time limit Notes:   Warm-up with 3×3 alternating the bench and dead lift. Weight is light on this, focusing on speed and explosiveness out of the bottom. Bands will be used for the Dead Lifts. You must have a 150#+...Read More

Strength: 1) 7×1  1 Low-Hang Power Snatch + 1 Hi-Hang Power Snatch, light (60% or less) and perfect, 60 sec rest between sets 2) 7×1  1 Low-Hang Power Clean + 1 Hi-Hang Power Clean, light (60% or less) and perfect, 60 sec rest between sets Light weight, focusing on speed and technique. 20min time limit Conditioning:...Read More

NO 6am or 8am Today at CrossFit Golden. Strength: 1) 5×1   2 Power Clean + 2 Front Squats, Heavy and perfect 2) 5×1   2 Push Press + 2 Push Jerks, Heavy and perfect 20min time limit 3×3 Warm-up for each movement. Notes:   Heavy and perfect means just that, heavy and perfect. Don’t...Read More

PARK WOD: Meet at Kendrick Lake Park at 9am. Gather at the picnic tables by the playground and make sure you are on time. Click here for directions. Yes, there will still be Yoga at 10:15am.Read More