Memorial Day “Murph” Hero WOD Monday, May 31, 2021 CFG will be doing our 9th Annual Memorial Day Murph WOD and BBQ here at CrossFit Golden. There will be 5 heats going from 7:30am through 12:30pm and will be immediately followed by a cookout/get together behind the gym catered by Bonfire Burritos! The event will be the only workout...Read More
Back Squats! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Back Squat *Sets 1-3: 4 reps @ 80% *Sets 4-5: 8 reps @ 70% Metcon Two sets for max reps, each against a 4-minute running clock, of: 500 Meter Row 15 Thrusters (95/65 lbs) Max Reps of Bar-Facing Burpees Rest 4 minutes between setsRead More
Cleans! Weightlifting Every 2 minutes, for 20 minutes (10 sets): 2 Clean Lift-Offs + Power Clean This is Week 1/10 of this cycle and we are focusing on technique. Metcon Option 1 Complete rounds of 9, 7 and 5 reps for time of: 205/145 lb Power Clean Bar Muscle-Up OR… Option 2 For time: 15...Read More
Bench Press! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3 reps Once you have found your 3-RM, then perform the following… Every 3 minutes, for 6 minutes (2 sets): Bench Press x Max Reps @ -10 to 15 lbs off today’s last set Metcon Against a 90-second clock… 200 Meter...Read More
Double-Unders! Metcon Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row 50 Double-Unders 10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Run 20 Wall Ball Shots (20/14 lbs)Read More
Deadlifts! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Deadlift x 2 reps @ 90% of 1-RM *No switch grip = Overhand grip only Metcon Complete as many rounds and reps as possible in 8 minutes of: 6 Deadlifts (225/155 lbs) 12 Box Jump-Overs (24″/20″)Read More
32 Minutes! Metcon Every 8 minutes, for 32 minutes (4 sets) for times of: 400 Meter Run 6 Dumbbell Devil’s Presses 12 Dumbbell Alternating Reverse Lunges 400 Meter RunRead More
