by Ashley | Apr 18, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) The length of the rig- Knee pulls Ankle pulls Toe touches Inchworm 30 sec pec stretch each side 30 sec hamstring stretch each side 30 sec hip flexor stretch Deadlift (5X3@80%) Metcon (Time) 40 cal row or bike 30 wall balls 20/14 20 deadlifts 225/155 10 burpees over the bar 20 deadlifts 225/155 30 wall balls 20/14 40 cal row or...
by Ashley | Apr 17, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 50 Singles 15 air squats 30 sec calf stretch each side 15 pvc pass throughs 10 around the worlds 10 Banded pull aparts 10 Bear hugs with band 10 Pushups 10 Ring Rows Metcon (No Measure) 7 min EMOM Pull up progession work Option 1- chin over bar hang Option 2-negative Option 3- 5 strict pull ups Option 4- 3 weighted strict pull ups Metcon (Time) Run 300 1 round of Cindy Run 300 2 rounds of Cindy Run 300 3 rounds of Cindy Run 300 4 rounds of Cindy Cindy- 5 pull ups 10 push ups 15 air...
by Ashley | Apr 16, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 300 meter run or 400 meter row round 1/round 2 15 air squats /15 pvc overhead squats 10 pvc pass throughs/ 10 pvc snatch balance 10 sit ups/5 toes to bar 30 sec pigeon pose each side 30 sec hamstring stretch each side 30 sec tree pose each side 30 sec hip flexor stretch take 10 mins to warm up to your 90% back squat Back Squat (10X1@90%) Warm up to 90% then EMOM for 10 minutes perform 1 squat. You WILL NOT increase weight over sets. RX: Metcon (AMRAP – Rounds and Reps) 12 min amrap 10 power snatch 105/75 10 overhead squats 105/75 10 toes to bar SC: Metcon (AMRAP – Rounds and Reps) 12 min amrap 10 kettle bell swings 53/35 10 goblet squats 53/35 10 ab mat sit...
by Ashley | Apr 14, 2017 | WOD
CFGoodLife – CrossFit Metcon (AMRAP – Reps) 25 min amrap In teams of 3 50 cal row 50 power cleans 135/95 50 pull ups 50 cal row 50 power cleans 155/105 50 toes to bar 50 cal row 50 power cleans 185/135 50 pull ups 50 cal row 50 power cleans 205/145 50 toes to...
by Ashley | Apr 13, 2017 | WOD
CFGoodLife – CrossFit Back Squat (3 sets of max reps at 65%) Warm up to 65% of your 1rm, perform max reps at that weight for 3 rounds. Rest at least 4 minutes between lifts. Metcon (Calories) Row Max Calories in 1 Minute Metcon (Time) 6-9-12-9-6 Squat Cleans 95/65 Push...
