CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CrossFit Golden) Dani and Katelyn were asked to hold an L-sit for the camera. It’s harder than it looks! Strength Snatch (10 sets of 2 reps) Every 2 minutes, for 20 minutes (10 sets): Snatch x 1.1 (rest 10 seconds between singles)Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+ Conditioning For time: 5 Power Snatches (155/105 lbs) 10 Box Jump-Overs (24″/20″) 10 Power Snatches (145/100 lbs) 20 Box Jump-Overs (24″/20″) 15 Power Snatches (135/95 lbs) 30 Box Jump-Overs (24″/20″) Athletes may only use one barbell, and must switch out their own weights.Read more

Dr. Dorian will be in on Wednesday 11.18.15 at 4:45pm Brent rocked his KB Swings during Tuesday’s workout! Skill Work Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time Conditioning Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of: 5 Burpee Toes to Bar (perform a burpee, immediately followed by a toes to bar)Run 400 MetersMax Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for...Read more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at track,… BUNDLE UP! If plans change, please check this page for an update) Jerry crushing his lockout! Strength Front Squat (8 sets of 3-4 reps) Every two minutes, for 16 minutes (8 sets of): Front Squat x 3-4 repsGoal is to increase load used last week Conditioning For time: Row 1000 Meters 75 Kettlebell Swings (24/16kg) 50 Wall Ball Shots (20/14#) Row should be fast, but controlled enough to only need a short break before starting KB Swings! Aim to complete KB Swings and Wall Balls in no more than 3-4 sets each! Finale Every minute, on the minute, for 6 minutes: Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111 Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm Track nothing for pull-ups, but focus on really controlling the tempo Track weight used for heaviest KB...Read more

CrossFit- 9:00am and 10:00am Yoga- 5:00pm Who is that?! Which CFG athlete started warming up dressed like this last week?     Conditioning In teams of two, complete as many rounds and reps as possible in 30 minutes of: “Dissecting Kelly” 400 Meter Run 30 Box Jumps (24/20″) 30 Wall Ball Shots (20/14#) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.Read more