by Ashley | Apr 24, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) Row/ Bike 3 Minutes Adductor stretch with green band 30 Sec each side 10 Banded GM 10 RDL slow on the negatives BB 10 push presses BB 10 Ring rows/ pull ups wrist prep Warm up to 85% of DL Deadlift (5X1 @85%) Deficit Deadlift (5X1 @70%) Standing on top of a 45# plate, perform a traditional deadlift. 70% of 1 rep DL for weight, scale as needed. Metcon (Time) 40 WB 20/14 20 C2B 30 WB 15 C2B 20 WB 10 C2B 10 WB 5...
by Ashley | Apr 23, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 2 Rds 10 Min EMOM Singles Pigeon 30 sec Per side Wrist Prep Warrior Lunge Lat stretch on Rig 30 Sec Per side Paused Front Squat (5X3 @ 75%) 5 sets 3 reps 3 second hold Metcon (No Measure) 7 Min EMOM Rope Climb Progressions 1. (3) Rope Get Ups 2. (3) Rope Knee Ups 3. (3) Rope Stands 4. (1) Rope Climbs Metcon (AMRAP – Reps) 3 Min 25 KBS 53/35 15 Burpees Goblet Squat for remainder of the 3 Min Rest 1 Min 3 Min 25 KBS 15 Burpees AbMat situps for the remainder of the 3 Min Rest 1 Min 3 Min 25 KBS 15 Burpees KB Hang snatch for the remainder of the 3 Min (alternating) *Reps do not include KBS and...
by Ashley | Apr 21, 2017 | WOD
CFGoodLife – CrossFit Metcon (Time) 1200 meter run 100 deadlifts 115/85 80 wall balls 20/14 60 bar facing burpees 40 thrusters 115/85 20 chest to bars 40 thrusters 115/85 60 bar facing burpees 80 wall balls 20/14 100 deadlifts 115/85 1200 meter...
by Ashley | Apr 20, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 500 meter row 15 air squats Lat stretch on rig Pec stretch on rig Front rack stretch with band Banded hip stretching- spiderman lunge (in and out, push knee out, pigeon) 30 sec wrist prep all directions 30 sec cobra stretch Front Squat (10×1@90%) Warm up to 90% then EMOM for 10 minutes perform 1 squat. You WILL NOT increase weight over sets. Metcon (No Measure) Tabata 12 mins Russian twists 20/14 V-ups Plank knee to...
by Ashley | Apr 19, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 50 singles 15 box step ups 15 pvc pass throughs 30 sec handstand hold banded shoulder stretching with a barbell 10 presses 10 push presses 10 jerks Shoulder Press (5×3@80%) Metcon (Time) 21-15-9 Box jumps Double unders Shoulder to overhead...
