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 Reps Box Jump, 20″(16″) 1:00min max Reps Sumo Dead Lift High Pull, 75#(55#) 1:00min max Reps Wall Ball, 20#(14#) 1:00min max Calorie Row 1:00min Rest after each round Notes: 1. Doors will open at 9:30am. We will go over the workout and range of motion standards at 10:00am. Even if you are in a later heat come in at 10am so you know the instructions and can cheer on your fellow exercisers. 2. Show-up to the right gym. We are doing this at GOLDEN. If I find out you went to Lakewood it’s 100 Burpees on Monday. 3. What to bring? We will be supplying burgers and dogs (and buns). Feel free to bring whatever, it can be Paleo or junk (donuts!). If you want...Read more

Warm-up: 400m Run 1a) 3×15 Squat 1b) 3×15 Jump Squat 1c) 3×15 Tuck Jump Strength: 1) 8×2 Weighted Jump Squat @ 50% of Squat 1RM, 60sec rest 2) 4×10 Good Mornings 20min time limit Conditioning: “Tail Pipe” 3 Rounds 250m Row KB Hold for time, 2x24kg/2x16kgRead more

Warm-up: Ladder Drills Conditioning: 4 Rounds :30on/:30off Jumping Pull-ups Holding at top of pull-up during “:30 off” 2:00 rest 4 Rounds :30on/:30off Squats Hold at bottom of squat during “:30 off” 2:00 Rest 4 rounds :30on/:30off Mt. Climbers Hold at top of Plank during “:30 off” Core: 1a) 3×50 Med Ball Twisters 1b) 3×40 Leg Raise 1c) 3×30 Super MansThursday 9.27.12Read more

Strength: Dynamic effort 1a) 8×3 Bench Press, @ 50% 1b) 8×1 Dead Lift, @50% 20min time limit Notes:   Warm-up with 3×3 alternating the bench and dead lift. Weight is light on this, focusing on speed and explosiveness out of the bottom. Bands will be used for the Dead Lifts. You must have a 150#+ 1RM in order to use them.   Conditioning: 3 Rounds 10 Push-press, 95#(65#) 25 Box Jumps, 24″(20″) Land stand, STEP OFF, no jump off If you can do more lift more then 225#(155#) overhead please use 135#(95#). 12min time limitRead more

Strength: 1) 7×1  1 Low-Hang Power Snatch + 1 Hi-Hang Power Snatch, light (60% or less) and perfect, 60 sec rest between sets 2) 7×1  1 Low-Hang Power Clean + 1 Hi-Hang Power Clean, light (60% or less) and perfect, 60 sec rest between sets Light weight, focusing on speed and technique. 20min time limit Conditioning: 2 Rounds ME(max effort) 0:45sec on, 0:15sec off Wall Ball Wall Sit KB Swing Dead Hang (from pull up bar) Ball Slam Ring Plank Hold This workout will be done for reps(holds), no score will be recorded. 2-3 people will be working at a station per time. So you will be starting at different stations but still doing the same amount of work.Read more