Conditioning: 5 Rounds 20 Split Jumps 150ft Bear Crawl 2:00min Rest 4 Rounds 20 Frog Hops 100ft Bear Crawl 2:00min Rest 3 Rounds 20 Burpees 50ft Bear Crawl You will be responsible for timing your rest periods. DO NOT SHORT THE REST! It’s considered cheating.Read More

Warm-up: 3×5 Wall Squats 3×10 Squats 3×10 Jump Squats 3×10 Tuck Jump Rest 10-15sec between each set Strength: 1) 8×2 Weighted Jump Squat @ 55% of Squat 1RM, 60sec rest 2) 4×10 Good Mornings, increase from last week 20min time limit Conditioning: 1:00min ME Box Jump, 24″(20″) AMRAP 8min 10 Shoulder Press, 65#(45#) 10 Pull-ups...Read More

Conditioning: Part 1 10min Max Effort Row for calories Immediately after do…. Part 2 500 Single unders for time Score is calories rowed and total time on the singles Core: 1a) 3×1:00min Hanging Knee Raise Hold 1b) 3×50 Sit-up 1c) 3×50 Bicycle Crunch (1=1)Read More

Strength: Dynamic effort 1a) 8×3 Bench Press, @ 55% 1b) 8×1 Dead Lift, @55% 20min time limit Notes:   There is a 5% jump this week, which will translate to 5#-15# incresae in weight.   Warm-up with 3×3 alternating the bench and dead lift. Weight is light on this, focusing on speed and explosiveness out...Read More

Strength: 1) EMOM for 7min 3xHang Muscle Snatch, light and fast, 50% of Snatch max 2) EMOM for 7min 3xHang Muscle Clean, light and fast, 50% of Clean max 20min time limit Conditioning: 10-9-8-7-6-5-4-3-2-1 KB Swing, 24kg/16kg :30sec plank hold 12min time limitRead More

Warm-up: Snatch Drills Strength: 1) 5×1 1 Hang Squat Snatch + 1 Squat Snatch, Heavy but perfect 2) 5×3 Snatch Balance, Heavy but perfect (Mod=5×3 OHS) Warm-up 3×2 before doing each movement. 20min time limit Conditioning: 4 Rounds 5 Ground 2 Over Head, 135#(95#) 10 Burpee Tuck Jumps 150m Run 12min time limit If you...Read More

Fight Gone Bad: Workout/BBQ 10am-3pm at CrossFit Golden! “Fight Gone Bad” 3 Rounds for reps (calories on row) 1:00min max Reps Push-press, 75#(55#) 1:00min max Reps Box Jump, 20″(16″) 1:00min max Reps Sumo Dead Lift High Pull, 75#(55#) 1:00min max Reps Wall Ball, 20#(14#) 1:00min max Calorie Row 1:00min Rest after each round Notes: 1....Read More

Warm-up: 400m Run 1a) 3×15 Squat 1b) 3×15 Jump Squat 1c) 3×15 Tuck Jump Strength: 1) 8×2 Weighted Jump Squat @ 50% of Squat 1RM, 60sec rest 2) 4×10 Good Mornings 20min time limit Conditioning: “Tail Pipe” 3 Rounds 250m Row KB Hold for time, 2x24kg/2x16kgRead More

Warm-up: Ladder Drills Conditioning: 4 Rounds :30on/:30off Jumping Pull-ups Holding at top of pull-up during “:30 off” 2:00 rest 4 Rounds :30on/:30off Squats Hold at bottom of squat during “:30 off” 2:00 Rest 4 rounds :30on/:30off Mt. Climbers Hold at top of Plank during “:30 off” Core: 1a) 3×50 Med Ball Twisters 1b) 3×40 Leg...Read More

Strength: Dynamic effort 1a) 8×3 Bench Press, @ 50% 1b) 8×1 Dead Lift, @50% 20min time limit Notes:   Warm-up with 3×3 alternating the bench and dead lift. Weight is light on this, focusing on speed and explosiveness out of the bottom. Bands will be used for the Dead Lifts. You must have a 150#+...Read More