JEREMY WISE, BEN WISE, AND BEAU WISE WERE THREE BROTHERS. THE “THREE WISE MEN”. After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they...Read More
Gymnastics Day!! Crossfit Golden Trail Run: 6:00 p.m. Gymnastics Gymnastic Skill Work: Take 15 minutes to work on multiple skills from the below list. All progressions and modifications will be acceptable to work on during this time. – Pistols – L sit/Hollow Holds – Handstands/Handstand Pushups – Muscle ups – Toes To Bar – Pull...Read More
Weightlifting Every 3 Minutes, for 15 Minutes (5 sets): Pause Front Squat (4-6 reps @ 31X1) – Metcon Three sets of: Against a 3-minute running clock, complete… Row 500 Meters Dumbbell Ground to Overhead x Max reps Rest 3 minutes between sets. Read More
Jesse grinding through some Thrusters! – Crossfit Golden Mountain Bike Ride: 6:00 p.m. Weightlifting Take 20 Minutes to build to todays 1 RM Power Clean (Build to a 1 RM) Metcon Complete rounds of 21, 15 and 9 reps for time of: Kettlebell Swings (32/24 kg) Push-Ups Pull-Ups RX+: C2B Pull ups Read More
Alex getting after it! – Weightlifting Every 3 Minutes, for 15 Minutes (5 Sets): Push Press (3-5 reps) Goal is to find todays 5 RM – Metcon Every minute, on the minute, for 15 minutes: Minute 1 – Row 200/150 Meters Minute 2 – Handstand Push-Ups x 10 reps Minute 3 – Double-Unders x 40...Read More
Metcon In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1- 10 Box Jumps 5 Pull-Ups RX+ C2B Station 2- 10 Burpees 5 Dumbbell Ground to Overhead Station 3- 300 Meter Run w/Med Ball Teammates can only rotate after the running...Read More
It was Jen and Antons last week before they move to Philadelphia! Good luck on your next step in life! – Weightlifting 15-20 Minutes to build to todays 1 RM Snatch (Build to a Heavy single) Metcon For time: 5 Shoulder to Overhead (185/125 lbs) 10 Power Cleans (185/125 lbs) 15 Burpees Over the Barbell...Read More
Matt getting after some Burpees Crossfit Golden Trail Run: 6:00 p.m. – Weightlifting Pause Front Squat (6 reps @ 31X1) Rest 3 Minutes between sets Metcon Against a 10-minute running clock, complete the following: Row 1000 Meters immediately followed by… As many rounds and reps as possible of: 40 Double-Unders 30 Wall Ball Shots (20/14...Read More
Gymnastics Gymnastic Skill Work: Take 15 minutes to work on multiple skills from the below list. All progressions and modifications will be acceptable to work on during this time. – Pistols – L sit/Hollow Holds -Handstands/Handstand Pushups – Muscle ups – Toes To Bar – Pull ups Metcon Every 5 minutes, for 25 minutes (5...Read More
