CrossFit Golden: Wednesday 8.19.15

Dr. Dorian will be in from 4:00-6:15pm!


“Last year in the Pikes Peak Marathon I¬†got 5:36:31 and was 71st overall. This year I got 5:15:37 and was 34th overall. I was able to take 13 mins off my ascent time and 8 mins off the descent.”

A huge Congrats to Tim for a TWENTY-ONE MINUTE IMPROVEMENT over his Pikes Peak Marathon time, and his amazing ranking!


Four sets
Shoulder Press (3-5 reps @ 20X1)
Rest 90 seconds
Toes to Bar (10-15 reps)
Rest 90 seconds


Three sets for max reps of:
Pull-Ups x 60 seconds
Rest 30 seconds
95/65 lbs Thrusters x 60 seconds
Rest 30 seconds
Double Unders x 60 seconds
Rest 30 seconds

Pull-Ups- Banded Pull-Ups, Ring Rows
Double-Unders- Single-Unders (still track total reps of single-unders

Chest-to-Bar Pull-Ups