WOD: 10-9-8-7-6-5-4-3-2-1 OHS, 95#(65#) Burpee Box Jump, 24″(20″) Strength: Back Squat 10-10-10-10+ Do 2 warm-up sets of 3 and the remainder at 40%-60%. Full depth, ass 2 grass. Skills 2 at CrossFit GoldenRead More
Warm-up: Coaches Choice Strength (yes, strength first): 15min to build up to a heavy Power Clean and Push-Jerk (not a 1RM or PR) Use the following rep scheme. 3-3-3 (warm-up) 1-1-1… and so on till you have established your heavy C&J WOD: 3 Rounds 10 Power Clean and Push Jerk, 135#(95#) 15 Pull-ups (10 Chest...Read More
Reminder: Skills 2 at Golden 11:30am till 1:30pm(ish). Please be on time and come prepared to learn some new stuff and have fun! (there are still a couple of spots left, if you want to partake email me asap) WOD: Teams of 2 (if there is a team of 3 add 10 reps to each...Read More
Warm-up: Coaches Choice WOD: 4 Rounds 500m Row 25 Goblet Squats, w/slam ball, 50#(40#) 400m Run 25 Hand Release Push-ups 150 Single Unders (that’s right singles, no tuck jumps!) 25 Sit-up Wall ball toss (yup. Sit-up w/wall ball, then toss against wall and catch) We will do this workout in heats of 5. There will...Read More
Warm-up: Ladder Drills WOD: “SQT” 3 Rounds for time: 10 Ground 2 Overhead, 95#(65#) 200 Yard Shuttle Sprint, 50 yards there and back twice Strength: Ring Dips. Based on your skill level choose one of the following below. 10-10-10-10-10 Rx’d 15-15-15-15-15 Bands 20-20-20-20 BenchRead More
WOD: 20-15-10-5 Thruster, 95#(65#) 400m Run Skill: Turkish get-up If you can do TGU’s do 30(total) of them with weight, increasing every 5-10 reps. If the movement is new to you we will practice first then do 30 reps with PVC/light weight.Read More
Warm-up: Coaches Choice WOD: AMRAP 12min 12 Push-press, 115#(75#) 18 Pull-ups, (12 Chest 2 Bar, must be Rx’d) 24 Squats, (12 One legged squats, must be Rx’d) Strength: OHS 10-10-10-10+ @ 40%-60% of 1 RM Do 2 warm-up sets of 3 reps. The 4 sets of ten should be executed at 40%-60% of your 1RM....Read More
WOD: Teams of 2-3 complete the following 10x150m Sprint 300 Double unders or tuck jumps 200 Ab mat sit-ups, only 1 mat per team 100 Push-ups, hand release 50 Inverted Burpees Read More
WOD: 50 Wall balls, 20#/14# 25 Toes-to-bar (38 mod) 40 Wall balls 20 Toes-to-bar (30 mod) 30 Wall balls 15 Toes-to-bar (23 mod) 20 Wall balls 10 Toes-to-bar (15 mod) 10 Wall balls 5 Toes-to-bar (8 mod) If you can not do competition standard Toes 2 Bar, do x1.5 for the modification: leg raise to...Read More
