Strength: 1) 7×1  1 Low-Hang Power Snatch + 1 Hi-Hang Power Snatch, light (60% or less) and perfect, 60 sec rest between sets 2) 7×1  1 Low-Hang Power Clean + 1 Hi-Hang Power Clean, light (60% or less) and perfect, 60 sec rest between sets Light weight, focusing on speed and technique. 20min time limit Conditioning:...Read More

NO 6am or 8am Today at CrossFit Golden. Strength: 1) 5×1   2 Power Clean + 2 Front Squats, Heavy and perfect 2) 5×1   2 Push Press + 2 Push Jerks, Heavy and perfect 20min time limit 3×3 Warm-up for each movement. Notes:   Heavy and perfect means just that, heavy and perfect. Don’t...Read More

PARK WOD: Meet at Kendrick Lake Park at 9am. Gather at the picnic tables by the playground and make sure you are on time. Click here for directions. Yes, there will still be Yoga at 10:15am.Read More

Strength: 1) 5×3 Back Squat @ 78% of working max 2) 5×3 Front Squat @ 78% of working max 25min time limit Notes:   Do 3×3 warm-up for back squat then do all remaining sets of 3 at 78%. Do not go up stay, at 78% or less. Immediately after do 5×3 front squat at...Read More

Conditioning: 3 Rounds 800m Run 2:00min Rest There will NOT be a rowing substitution allowed for this workout. Core: 1a) 1:00min side plank, right 1b) 3×50 Sit-up 1c) 1:00min side plank, leftRead More

Strength: 1a) Dead Lift 5×3 @ 83% 1b) Bench Press 5×3 @ 78% Rest 60sec. 20min limit   Notes:   Before we start the strength training for the day we will go over the set-up and safety precautions for Bench Press. So show up ready to pay attention.   Warm-up 3×3 on each movement, then...Read More

Strength: 1) 7×2 Hi-Hang Power Snatch, light (60% or less) and perfect, 60 sec rest between sets 2) 7×2 Hi-Hang Power Clean, light (60% or less) and perfect, 60 sec rest between sets 20min time limit Conditioning: 4 Rounds 7 Shoulder to Overhead, 135#(95#) 14 Toes 2 Bar (Mod=21 Leg Raise) 200m Run 15min Time...Read More

Strength: 1) 5×1  1 Hang Squat Clean + 1 Squat Clean (from the ground), heavy but perfect 2) 5×1  1 Push Jerk + 1 Split Jerk, heavy but perfect 20min time limit Notes:   Warm-up with 3×3 of the “complex” before starting the 5×1 on each movement. Both reps of each “complex” are done consecutively, meaning...Read More

Conditioning: Teams of 2-3 complete the following 800m Run 6 Rounds 100′ Bear Crawl/Ball Slam 800m Run 6 Rounds 100′ Crab Walk/Pull-up 800m Run Notes:   Warm-up: Warm-up will be on your own and before class starts. I want to give everyone a fair shot at finishing this so we are going to start the...Read More

Strength: 1) 5×3 Back Squat @ 75% of working max 2) 5×3 Front Squat @ 75% of working max 25min time limit Notes:   Do 3×3 warm-up for back squat then do all remaining sets of 3 at 75%. Do not go up stay, at 75% or less. Immediately after do 5×3 front squat at...Read More