Mike G., our tallest member, repping out Dumbbell Snatches! Strength Deadlift (4 sets of 5 reps) Rest 3 minutes between sets Use rest to work on T-Spine and Shoulder Mobility Conditioning Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsRead More
David dominating some KB Swings during Wednesday’s workout! Strength Four rounds Dumbbell Walking Lunge (20-24 steps) Go as heavy as you can without stopping through all 24 steps Rest 90 seconds Wall Climb (4-6 reps) Rest 90 seconds Conditioning In teams of three, alternate whole rounds to complete as many rounds and reps...Read More
Scott put up some big numbers on his Back Squat last week. We called this set the “Ring of Fire” with all of the Red, Orange, and Yellow! 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,...Read More
There’s about a foot of snow outside of CrossFit Golden right now. Remember when it was 70 degrees three days ago? Announcement: Please remember that the Body Fat Testing Truck will be here TODAY (Tuesday). If you signed up for a slot, please be 0n time and remember your suit/towel! Strength Snatch +...Read More
Taylor placed THIRD in his 5k race this weekend with a time of 22:09! Nice job, Taylor! Strength Five rounds Shoulder Press (4-6 reps @ 20X1) Rest 60 seconds Plank x 60-90 seconds Rest 60 seconds Feel free to alternate planking on hands and elbows by round Conditioning Complete as many rounds and...Read More
Please welcome one of our newest members, Bruna, to CrossFit Golden! Just warming up her squat this week, already crushing it. Conditioning In teams of two, partners alternate tasks to complete 5 rounds each of: 225/155 lbs Deadlift x 10 reps 250 Meter Row Ring Dips x 15 reps Aim to complete all deadlifts...Read More
Kat with some perfect KB Swings! Strength Back Squat (Five sets of 2 reps) Consider having your first of five “working sets” start between 60-70% of your 1RM. Please use spotters for your last heavy sets to be safe. Rest 2-3 minutes between sets Conditioning Three rounds for time of: 10 Front Squat...Read More
Brady and Mason being…. well, being Brady and Mason! Strength Four sets Clean and Jerk (1.1.1) As long as form holds strong, go for it today! Rest 7-10 seconds between singles Then, rest 2-3 minutes between sets Conditioning For time: 40 Calorie Row 40 Shoulder to Overhead (95/65 lb) 40 Box Jump Overs...Read More
