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CrossFit WOD

8
Oct

Monday 10.8.12

Warm-up: 15 Deck Squats Squat Snatch Practice(Group) 5 OHS 5 Snatch Balance 5 Snatch High Pull (aka scarecrow), from high hang 5 Hang Squat Snatches,...
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6
Oct

Saturday 10.6.12

Conditioning: 5 Rounds 20 Split Jumps 150ft Bear Crawl 2:00min Rest 4 Rounds 20 Frog Hops 100ft Bear Crawl 2:00min Rest 3 Rounds 20 Burpees...
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5
Oct

Friday 10.5.12

Warm-up: 3×5 Wall Squats 3×10 Squats 3×10 Jump Squats 3×10 Tuck Jump Rest 10-15sec between each set Strength: 1) 8×2 Weighted Jump Squat @ 55%...
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4
Oct

Thursday 10.4.12

Conditioning: Part 1 10min Max Effort Row for calories Immediately after do…. Part 2 500 Single unders for time Score is calories rowed and total...
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3
Oct

Wednesday 10.3.12

Strength: Dynamic effort 1a) 8×3 Bench Press, @ 55% 1b) 8×1 Dead Lift, @55% 20min time limit Notes:   There is a 5% jump this...
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2
Oct

Tuesday 10.2.12

Strength: 1) EMOM for 7min 3xHang Muscle Snatch, light and fast, 50% of Snatch max 2) EMOM for 7min 3xHang Muscle Clean, light and fast,...
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1
Oct

Monday 10.1.12

Warm-up: Snatch Drills Strength: 1) 5×1 1 Hang Squat Snatch + 1 Squat Snatch, Heavy but perfect 2) 5×3 Snatch Balance, Heavy but perfect (Mod=5×3...
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29
Sep

Saturday 9.29.12

Fight Gone Bad: Workout/BBQ 10am-3pm at CrossFit Golden! “Fight Gone Bad” 3 Rounds for reps (calories on row) 1:00min max Reps Push-press, 75#(55#) 1:00min max...
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