Posted: October 24, 2013 by Jason in WODs
Good morning everyone! Our competition is only days away! I hope all you guys can come out this Saturday to our Natomas location and check it out! Until then here is today’s WOD:
Buy-in: Row 750m
30 squat cleans 95/65
30 hr pushups
Cash-out: Row 750m
Posted: October 23, 2013 by Jason in WODs
Got a nice little wod for you guys today!
Sprint 100 yards
Rest 1 minute
WOD : 5 rounds
5 deadifts 315/205
10 toes 2bar
15 abmat situps
20 Double unders
Posted: October 22, 2013 by Jason in WODs
Hey guys! Been gone for awhile but we’re back! Make sure to subscribe to get all the updates! Remember no class this Saturday due to our competition at the Natomas location. Come on down to support your fellow athletes and get a taste of what a crossfit competition is all about!
2 back squats every minute on the minute for 15 mins increasing weight every minute
50 kb swings 70/50
30 kb swings 70/50
Posted: March 15, 2013 by Jason in WODs
Run 400m… BACKWARDS!
Teams of 4/Relay:
20 min AMRAP
Power Clean 205/125
KB Swing 70/53
Max reps at each station. Rotate when runner has finished 400m run. Score is total reps, so keep a running tally at each station.
We have an Instagram! Follow us: @crossfitgoldwoodland
We also added a 6:30 pm class on Friday back to our schedule. Next week we will have a 1:30pm class on Tuesday/Thursdays. More opportunuties to WOD!
Have a great weekend everyone!
Posted: March 11, 2013 by Jason in WODs
EMOM 14 min
Even: 10 SDHP 95/65
Odd: 10 Push Press 95/65
30 Clean & Jerks 155/105
Tune in this Wednesday @ 5pm for week 2 of the Open!
Camille vs. Annie
Posted: March 10, 2013 by Jason in WODs
Heads up… WE ARE MOVING EFFECTIVE TOMORROW, Monday March 11th. We are now located at:
2061 Freeway Drive Suite D
It is right off Rd. 102 before Fitness Systems Gym. Please spread the word!
Posted: March 5, 2013 by Jason in WODs
15 min practice of handstand walks, muscle up transitions, rope climbs or one of your weaknesses
7 rounds for time:
3 Forward Rolls
5 Wall Walks
9 Box Jumps 30/24
FYI— The first Open WOD will be announced tmrw night!!