Daily Workout Posts Daily workout information will now be available Via Wodify. We will no longer be posting it here on the website. Going forward please see your Wodify App for CrossFit Golden’s daily workouts!Read More
Teams of Two! Metcon In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:60 seconds of Slamballs (30/20 lbs)60 seconds of Rest60 seconds of Box Jump Overs (24/20”)60 seconds of Rest60 seconds of Burpees60 seconds of Rest60 seconds of Sit-Ups60...Read More
Bench Press! Weightlifting Three sets of:Bench Press x 6 reps @ 20X0Rest 30 secondsDynamic Push-Ups x 10 reps @ 10X0Rest 2 minutes Metcon Complete four rounds for max reps of pull-ups:Row 500/400 MetersPull-Ups x Max Reps Rest 90 secondsRead More
Bulgarian Split Squats! Weightlifting Three sets of:Bulgarian Split Squat x 10 reps each @ 30X0Rest 30 secondsBanded Face Pulls x 10 reps @ 2111Rest 30 seconds Metcon Rounds of 15, 12 and 9 reps for time of:ThrustersBurpees over Barbell(recommended weights 135/95 lbs)Read More
Deadlifts! Weightlifting Five sets of: Deadlift x 3 reps @ 2011 *Use Hex Bars for Deadlifts Today Rest 3 minutes – Increase the deadlift load each set Metcon Against a 3-minute running clock, perform the following:Row 250 Meters10 Hex Bar Deadlift (225/155 lbs) Burpees in the remaining time Rest 2 minutes between sets and complete...Read More
Strict Press! Weightlifting Every 2 minutes, for 16 minutes (8 sets):Strict Press x 3 reps @ 20X1 If you achieve 3 successful reps, increase the load in the next set. Metcon Complete as many rounds and reps as possible in 12 minutes of:6 Strict Handstand Push-Ups9 Ring Dips12 Toes to BarRead More
Back Squats! Weightlifting Take 10 minutes to build to 85% of your 1-RM Back Squat Then…Every 2 minutes, for 10 minutes (5 sets):Back Squat x 2 reps @30X1 Metcon Three sets for times of:300 Meter Run20 Wallballs (20/14 lbs)10 Box Jump Overs (24”/20”) Rest 2 minutesRead More
Super Charged Sunday! Metcon Lyla For Time, 10-1: Muscle-Ups Bodyweight Clean-and-Jerks Randy 75/55# Power snatch, 75 reps for time. Every 3 minutes, for 15 minutes (5 sets) for times of: 10 Alternating V-Ups (Ea.) 20 Dumbbell Hang Power Clean and Jerk (50/35 lbs) 40 Mountain Climbers (Ea.) Immediately into… Every 3 minutes, for 15 minutes...Read More
Teams of Two! Metcon In teams of two, with only one partner working at any time, complete as many rounds and reps as possible in 30 minutes of:100 Double-Unders80 Kettlebell Swings (24/16 kgs)60 Wall Ball Shots (20/14 lbs)40 Burpees20 Toes to BarRead More
