WOD: DECK O’ CARDS (yes!) Movements: Hand Release Push-up Sit-up High Pull, 75#(55#) Jumping Lunge, right + left = 1 Joker = 30 Burpees (3min time limit)Read More
Warm-up: Power Snatch/Split Snatch tecnique WOD: 3 Rounds for time of: 8 Split Power Snatch, 115#(75#) 7 Muscle-ups (21 pull-ups) 400m Run Strength: Push-press 10-10-10-10+ Do 2 warm-up sets of 3 reps, then do the remainder at 40%-60% hitting 10+ on the last set.Read More
WOD: 5 Rounds 10 Kettle Bell Swings (or 5 KB Snatch each arm, must be Rx’d) 24kg/16kg 10 Dead Lifts, 185#/125# 10 Toes 2 Bar (x1.5 for the modification) Strength: Australian Pull-ups (not weighted) 10-10-10-10-10 or Ring Rows 15-15-15-15-15Read More
WOD: 10-9-8-7-6-5-4-3-2-1 OHS, 95#(65#) Burpee Box Jump, 24″(20″) Strength: Back Squat 10-10-10-10+ Do 2 warm-up sets of 3 and the remainder at 40%-60%. Full depth, ass 2 grass. Skills 2 at CrossFit GoldenRead More
Warm-up: Coaches Choice Strength (yes, strength first): 15min to build up to a heavy Power Clean and Push-Jerk (not a 1RM or PR) Use the following rep scheme. 3-3-3 (warm-up) 1-1-1… and so on till you have established your heavy C&J WOD: 3 Rounds 10 Power Clean and Push Jerk, 135#(95#) 15 Pull-ups (10 Chest...Read More
Reminder: Skills 2 at Golden 11:30am till 1:30pm(ish). Please be on time and come prepared to learn some new stuff and have fun! (there are still a couple of spots left, if you want to partake email me asap) WOD: Teams of 2 (if there is a team of 3 add 10 reps to each...Read More
Warm-up: Coaches Choice WOD: 4 Rounds 500m Row 25 Goblet Squats, w/slam ball, 50#(40#) 400m Run 25 Hand Release Push-ups 150 Single Unders (that’s right singles, no tuck jumps!) 25 Sit-up Wall ball toss (yup. Sit-up w/wall ball, then toss against wall and catch) We will do this workout in heats of 5. There will...Read More
Warm-up: Ladder Drills WOD: “SQT” 3 Rounds for time: 10 Ground 2 Overhead, 95#(65#) 200 Yard Shuttle Sprint, 50 yards there and back twice Strength: Ring Dips. Based on your skill level choose one of the following below. 10-10-10-10-10 Rx’d 15-15-15-15-15 Bands 20-20-20-20 BenchRead More
WOD: 20-15-10-5 Thruster, 95#(65#) 400m Run Skill: Turkish get-up If you can do TGU’s do 30(total) of them with weight, increasing every 5-10 reps. If the movement is new to you we will practice first then do 30 reps with PVC/light weight.Read More
