NO 6am or 8am Today at CrossFit Golden. Strength: 1) 5×1   2 Power Clean + 2 Front Squats, Heavy and perfect 2) 5×1   2 Push Press + 2 Push Jerks, Heavy and perfect 20min time limit 3×3 Warm-up for each movement. Notes:   Heavy and perfect means just that, heavy and perfect. Don’t over think it! If you do you your warm-up and things are feeling good, open it up a little on the weight. If you ate like crud all weekend and didn’t get enough sleep and the warm-ups felt heavy, well you probably should’t push it to much. Use your best judgement and listen to your body. Conditioning: 15-10-5 Thruster, 95#(65#) Pull-ups 200m Run 12min time limit If you can do more lift more then 225#(155#) overhead please use 115#(75#) and do chest 2 bar pull-ups.Read more

PARK WOD: Meet at Kendrick Lake Park at 9am. Gather at the picnic tables by the playground and make sure you are on time. Click here for directions. Yes, there will still be Yoga at 10:15am.Read more

Strength: 1) 5×3 Back Squat @ 78% of working max 2) 5×3 Front Squat @ 78% of working max 25min time limit Notes:   Do 3×3 warm-up for back squat then do all remaining sets of 3 at 78%. Do not go up stay, at 78% or less. Immediately after do 5×3 front squat at 78%. You will be warmed up so should be able to go right into them.   If you do not have weights established work-up to a medium weight for the warm-up then slight increase for the 5 sets. Front squat will be about 20%-30% reduction in weight. Conditioning: “Cindy” AMRAP in 20min of 5 Pull-ups 10 Push-ups 15 Squats Last done 6.15.12Read more

Conditioning: 3 Rounds 800m Run 2:00min Rest There will NOT be a rowing substitution allowed for this workout. Core: 1a) 1:00min side plank, right 1b) 3×50 Sit-up 1c) 1:00min side plank, leftRead more

Strength: 1a) Dead Lift 5×3 @ 83% 1b) Bench Press 5×3 @ 78% Rest 60sec. 20min limit   Notes:   Before we start the strength training for the day we will go over the set-up and safety precautions for Bench Press. So show up ready to pay attention.   Warm-up 3×3 on each movement, then do the 5×3 a-b alternation with a 60sec rest between sets.   Remember that you will be doing the Dead Lift based off of a “working max” (90% of a true max).   Since Bench Press is a new movement, work up to 78% perceived exertion. When the workout has a “1a)” and “1b)” do one set of “1a)” first then immediately do one set of “1b)”. Then rest for the prescribed time. Conditioning: 5 Rounds 15 Weighted Lunges, Bar in front rack position, 95#(65#) 30 Double Unders or Tuck Jumps 12min time limitRead more