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CrossFit Golden: Friday 4.3.15


It’s been a pretty awesome week! What has been your favorite WOD this week so far?

***Remember, we have a regular Sunday Schedule this weekend, even though it’s Easter!***


Push Press (Three sets of 3-5 reps)
Rest 2 minutes between sets

Remember, NO “re-dip” of the legs!


In teams of 2 or 3, alternate whole rounds to complete 4 each of:
500 Meter Row
5 Man-Makers (45/25#)
10 Burpee Box Jump Overs (24/20″)
Try to keep all round times within 15-20 seconds of one another. Learn that balance between “crash-and-burn” and how to hold a comfortable pace!


CrossFit Golden: Thursday 4.2.15

We will have a regular class schedule this Sunday (Easter). Classes will be held at 8, 9, and 10am.



It was so awesome to see all of the PR’s in the gym yesterday for Back Squat Max day! The second best part was seeing you guys attentively spotting one another once the weights got heavy. Great job, CFG!


Deadlift (Build to today’s heavy 2 Rep Max)
Six sets:

*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)

Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

PLEASE maintain strong mechanics, even on the last sets!


Three rounds for time of:
20 Pull-Ups
20 Ball Slams (40/30#)

Today’s Pull-ups are not meant to be unbroken. Aim to complete all 20 reps in no MORE than 4 sets each round, however. Otherwise, modify to Ring Rows.

Make your challenge today to complete your Ball Slams unbroken each round!


CrossFit Golden: Wednesday 4.1.15



Check out Laura strengthening her shoulders with some reps of dumbbell press. She’s always smiling!


Back Squat (Build to today’s heavy 1RM (6 working sets))
Set 1: Back Squat x 5 reps @ 50% of 1-RM
Rest 60 seconds

Set 2: Back Squat x 3 reps @ 75% of 1-RM
Rest 60 seconds

Set 3: Back Squat x 1 rep @ 85% of possible 1-RM
Rest 60 seconds

Set 4: Back Squat x 1 rep @ 90-95% of possible 1-RM
Rest 2 minutes

Strict Pull-Ups x Max Reps (Muscle-Ups for those who got them)
Rest 2 minutes

Set 5: Back Squat x 1 rep @ 101-103% of 1-RM
Rest 2 minutes

Strict Pull-Ups x Max Reps (Muscle-Ups for those who got them)
Rest 2 minutes

Set 6: Back Squat x 1 rep @ 103+% of 1-RM
Rest 2 minutes

Strict Pull-Ups x Max Reps (Muscle-Ups for those who got them)

Modifications for Strict Pull-ups for today will be either lightly banded pull-ups or Ring Rows.


For max reps/meters:
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
1 meter = 1 rep

200m + 10 Box Jump-Overs = 210 reps


CrossFit Golden: Tuesday 3.31.15


The 5:30 crew getting some advice from Coach Ryan! Some faces we haven’t seen in a while, too!


Four sets of:
Against a 4 minute running clock, complete:
25 Kettlebell Swings (32/24 kg)
400 Meter Run
Double-Unders x Max Reps
Rest 4 minutes between sets

The goal here is to have time to jump rope every round. KB swings do not need to be unbroken.

Modify run distance to ensure there is time left to jump rope. If you would like to work on DU’s today, that’s just fine!


CrossFit Golden: Monday 3.30.15


Jax, doing an amazing job at her Thrusters last week!


Bench Press (20X1 tempo)
Perform the following reps and percentages:
* Set 1 – 50% of 1-RM x 3 reps
* Set 2 – 75% of 1-RM x 2 reps
* Set 3 – 85% of 1-RM x 1 rep
* Set 4 – 90-95% of 1-RM x 1 rep
* Set 5 – 101-103% of 1-RM x 1 rep
* Set 6 (optional) – Exceed Set 5 weight


Complete as many Burpees as possible in 3 minutes.
Yep. That’s it. Keep moving.

When you’re done, try to spend time on stretching and mobility!