CrossFit Golden: Thursday 3.19.15


  • There will be NO MOBILITY tonight. Sorry for the inconvenience!
  • If you are registered for the Open and are trying to perform well on Friday, consider using today as an Active Rest Day. Go for an easy run, spend time on mobility at home, and hydrate!



It was SO great having our first Outdoor WOD of the year earlier this week. Get ready for many more this spring and summer!


Three Rounds

Dumbbell Walking Lunge (20 reps)
Rest 60-90 seconds
Wall Climb (3-5 reps each round)
Rest 60-90 seconds


Two sets for max reps of:
60 seconds of Hang Power Cleans (135/95 lbs)
60 seconds Rest
60 seconds of Sit-Ups
60 seconds Rest
60 seconds of Row for Calories
60 seconds Rest

There are only 2 rounds today, and you have a 1:1 work:rest ratio. As long as you can move safely, go for it today, friends!