by Ashley | Jun 19, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) E2MOM Cobra/Child Pose Stretch Samson Stretch Couch Stretch 2 Rds 30 Singles 5 Bear Hugs with Band 5 Banded Pull Aparts 5 Air Squats (Hold 3 Sec at the bottom) 5 Push Ups (” ” ) 5 Ring Rows/ Pull Ups Metcon (Time) 80 Air Squats 70 Sit Ups 60 Mtn. Climbers 50 Walking Lunges 40 Double Unders 30 Burpees 20 Pushups 10 Bar Muscle Ups Scale for Muscle ups is 3 Pull Ups+ 3...
by Ashley | Jun 18, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) Run 300 Meters EMOM for 5 Min Lat Stretch (1 Min each Side) Hamstring Stretch with KB on the Box Lunge/Warrior Pose (1 Min Each Side) With BB 10 BB Goodmornings 10 RDL with BB (3 sec Negative Down) Deadlift (Max 1 Rep) Metcon (No Measure) 7 Rds 3 Strict Pull Ups 3 Strict Toes to Bar ** Optional if there is time left after...
by Ashley | Jun 16, 2017 | WOD
CFGoodLife – CrossFit Metcon (Time) In teams of 2 8 rounds for time 30 hand release push ups 20 front squats 95/65 20 push press 95/65 30 sit ups RX+ push ups, 115/85, ghd sit...
by Ashley | Jun 15, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 500 meter row 15 pvc pass throughs 15 air squats 15 pvc pass throughs 3 minutes banded hip stretch With a barbell 10 deadlifts 10 front squats 10 power cleans 10 push jerks Clean and Jerk (Work to a heavy single in 20 mins) Metcon (AMRAP – Reps) E2MOM Death by… 1 deadlift 115/85 1 power clean 115/85 1 shoulder to overhead 115/85 Every 2 minutes add 1 rep to all movements until you can no longer complete the movements in the time allowed. For example; round 5 is 5 deadlifts, 5 power cleans, 5 s2o to be completed in 2...
by Ashley | Jun 14, 2017 | WOD
CFGoodLife – CrossFit Metcon (No Measure) 500 meter row 3 minutes banded shoulder stretching 15 box step ups/15 box jumps 15 air squats/15 wall balls Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# /...
