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9
Apr

CrossFit Golden: Friday 4.10.15

PatrickOverhead

Hey, it’s a picture of Patrick from the “Ground-to-Overhead” portion of Thursday’s workout!

 

Strength
Four rounds
Front Squat (3-5 reps)
Rest 10 seconds
Tall Box Jumps (1.1.1.1.1)
Rest 5-10 seconds between singles

Rest 3 minutes between rounds

 

Conditioning
For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
95/65 lbs Thrusters x 15 reps
Double-Unders x 30 reps

Row is not meant to be a sprint
Try to get Thrusters unbroken
Sub for DU’s will be 60 Single-Unders

8
Apr

CrossFit Golden: Thursday 4.9.15

GrantDL

Grant has had a BIG week so far! He PR’d his Snatch Balance at 225lbs on Monday, and then hit a 405lb Deadlift for three reps. Nice job, Grant!

 

Strength
Power Clean (Three singles 1.1.1)
Rest 10 seconds between singles

Rest 3-4 minutes between sets

 

Conditioning
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
Burpees x 5 reps
135/95 lbs Ground to Overhead x 5 reps
Rest two minutes between sets and pick up where you leave off after each set.

Report total rounds and reps performed.

7
Apr

CrossFit Golden: Wednesday 4.8.15

PullPush

Some STRONG Pulling and Pushing in the gym on Tuesday! Great job, CFG!

 

Warm-Up
Gymnastics Playtime!!

Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . .

Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

 

Conditioning

Four sets of 3-minute sprints of either:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
– OR –
“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds and reps completed.

Specify in Comments whether Cindy or Mary was performed.

6
Apr

CrossFit Golden: Tuesday 4.7.15

6amCrew

Check out the 6am crew hanging out together after the workout!

 

Announcement:
Our CrossFit Endurance Program begins tonight, Tuesday, April 7th at 5:30pm at Camp George West Field in Golden (Click HERE for directions)!!

 

Strength
5 or 6 working sets
Deadlift (3 Reps)
With PERFECT posture and mechanics) @ 20X0 tempo

* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts

 

Conditioning
Three rounds for time of:

400 Meter Run
10 Man-Makers (45/25#)

5
Apr

CrossFit Golden: Monday 4.6.15

GroupDL

The team gets after it during a WOD with deadlifts!

Remember:

Our CrossFit Endurance Program begins this Tuesday, April 7th at 5:30pm at Camp George West Field in Golden (Click HERE for directions).

 

Strength
Take 15-20 minutes

Choose one of the two exercises, based on your ability level, and comfort with your squat. One section of your WODify will be left blank today!

Overhead Squat (Build to a heavy 1RM for today)

Or

Snatch Balance (Build to a heavy 1RM for today)

 

Conditioning
Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Wall Balls (20/14#)

Toes to Bar modifications:
– Get legs above waist level
– Hanging Knee Raise
– Lying Leg Raise to rig

Aim to complete Wall Balls unbroken every round.