by Ashley | Jun 25, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 50 single unders 15 air squats 10 ring rows 30 second handstand hold With a barbell- 10 good mornings 10 deadlifts 10 push press Take 5 minutes to build to your deadlift weight and set up for pull ups and hspu. Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click hereWomen’s weight is 155 Scaling options- 5 rounds Partner 10 rounds 45 minute time...
by Ashley | Jun 23, 2017 | WOD
CFGoodLife – CrossFit Metcon (AMRAP – Rounds and Reps) 30 minute amrap 15 wall balls 15 toes to bar 15 box jump overs 15 burpees 15 kettlebell swings In teams of 2, you go I go format. For example athlete 1 does wall balls, athlete 2 does toes to bar, athlete 1 does burpee box jump,...
by Ashley | Jun 22, 2017 | WOD
CFGoodLife – CrossFit Metcon (AMRAP – Reps) Make up Day for Max Lifts if Missed/ Goat Day AMRAP 20 Min 1 + Burpee 300 Meter Run *score is total burpees
by Ashley | Jun 21, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) Foam Roll Banded Hip/ Hamstring Hip Floss Stretch 10 Air Squats 10 BB Squats Work up to 1 Rep Max Front Squat (1 Rep Max) Metcon (No Measure) 7 Min EMOM RX: 3 Rope Climbs Scale: Rope Climb...
by Ashley | Jun 20, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 3 Min Row/ Bike 3 Wall Walks 10 Wall Taps Pec/ Lat Stretch 2 Rds PVC/BB 5 Snatch DL 5 Muscle Snatches 5 Hang Power Snatches 5 Full Snatches Metcon (No Measure) 10 Min Work on Handstand Holds/ Handstand Walks Metcon (AMRAP – Reps) 12 Min 1 Min Power Snatch 75/55 1 Min Row Cal 2 Min Power Snatch 2 Min Row Cal 3 Min Power Snatch 3 Min Row Cal Score is total reps completed in 12...
