Warm-up: 2×5 Wall Squat 2×5 Goblet Squat 2×10 Squat 2×10 Split Jumps, R+L=1 Wrist stretch Group: Clean Drills Strength: 1) 5×3 1 Power Clean + 1 Front Squat, light to medium weight, use as primer for Cleans 2) 5×1 Squat Clean, Work up to a heavy single No warm-up necessary. The 5×3 complex will be...Read More
If you are on the list make sure you are at CrossFit Golden at 11:30am and plan on staying till 2:00pm. If you can not make it, email me as soon as possible so the coaching staff can plan accordingly. Sharon Lisa Jeff S. Jeff M. Philip Michael Joni Matt Lou Brad Jeananne Annie Veronica...Read More
Conditioning: “Hell and Back” Teams of 2 complete the following: Row: 500m-400m-300m-200m-100m-200m-300m-400m-500m E1 comletes a 500m Row. E1 rests while E2 Rows 500m and so on till ladder is complete. If solo 1:1 work to rest ratio Core: 1) 300sec Ring Plank 2a) 3×1:00 Side Plank, right 2b) 3×1:00 Hanging knee raise hold 2c) 3×1:00...Read More
Strength: 1) 4×10 Weighted Lunge (in place), RIGHT + LEFT = 1, medium and manageable wt. 2) 4×4 Bench Press, @80% Do 1×10 for a warm-up on the lunges. Do 2×4 for a warm-up on bench press These two movements are done separately (not a/b) 25min time limit. Conditioning: “Jones Crawl” 3 Rounds 10 Dead Lifts, Men 115% of...Read More
Warm-up: Power Snatch Drills Power Clean Drills Strength: 1) 5×3 Hang Power Snatch 2) 5×3 Hang Power Clean Do 2×3 warm-up first 20min time limit Conditioining 1: 5 Rounds :45sec on, :15sec off, Row :45sec on, :15sec off, Ball Slam, 30#(20#) Notes: Score will be total calories rowed and total ball slams Conditioiing 2:...Read More
Couple of important announcements before we get down to business. 1. Saturday October 27th at 9am we will be doing a Memorial Workout benefiting the family of Jessica Ridgeway. Over the course of this week we will be taking donations that will go directly to the family (cash only). There will be a “donation jug”...Read More
Conditioning: “Those Burpees Suck!” 10 Pull-ups, strict if you got them 20 KB Swings, 24kg(16kg) 30 Box Jumps, 24″(20″), land stand step off 40 Push-ups 50 Sit-ups 60 Burpees 10 Pull-ups, strict if you got them New logo is done. Shirts/Hoodies/Stickers will be coming soon!Read More
Warm-up: 2×5 Wall Squats 2×10 Squats 2×10 Jump Squats 2×10 Tuck Jumps Wrist stretch Strength: 1a) 6×2 Front Squat, @ 85% 1b) 6X20 Weighted Step-ups Warm-up with 3×2 on Front Squat first 25min Time Limit Conditioning: As many rounds and reps as possible in 12min of the following barbell complex 6x Dead Lift 6x Bent...Read More
