by Ashley | Jul 25, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) The length of the rig… High knees 5 air squats Butt kickers 5 push ups Lunge warrior steps 5 burpees Toe touches 5 light kettle bell swings Frankenstein Then… 60 second calf stretch 60 sec handstand hold 20 kipping swings Metcon (Time) Buy in 15 burpees to plate (weight you use for walking lunge 45/25) 1200 meter run 10 overhead plate lunge steps 900 meter run 20 overhead plate lunge steps 600 meter run 30 overhead plate lunge steps 300 meter run Cash out 15 burpees to...
by Ashley | Jul 24, 2017 | WOD
CFGoodLife – CrossFit Warm-up for squats (No Measure) 300 meter run 15 Air Squats 15 Leg Kicks (forward and side) Sampson (both sides) Pigeon (both sides) 3 mins banded hamstring and hip flexor stretch Back Squat (10/8/6/4/2) % for above reps 65/75/80/85/90 Metcon (Time) 100 wall balls for time, each time you break in throwing the ball 10 pull up penalty 15 minute time cap Scaled version- 10 kettlebell swings RX+ 150 wall balls, time cap remains the same...
by Ashley | Jul 23, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 300 meter run 60 sec calf stretch per side 60 sec cobra stretch 5 scorpion stretches each side 10 powell raises each side 10 shoulder wall taps Metcon (Time) 250 double unders for time 7 min time cap 3:1 singles Metcon (AMRAP – Reps) 12 min EMOM Odd- max push ups Even- max sit ups Score is total reps RX+ GHD sit ups (must be able to do at least 60 in a workout and RX push...
by Ashley | Jul 21, 2017 | WOD
CFGoodLife – CrossFit Metcon (Time) With a partner run together….1200/900/600/300 then break up however you choose… 80/60/40/20 wall balls Every time the ball is dropped or not in motion each partner performs a 5 burpee penalty. After your last 20 wall balls begin a 5 min overhead plate hold, each time you drop the plate perform a 5 sit up penalty. Rx- 20/14 wall ball 45/25...
by Ashley | Jul 20, 2017 | WOD
CFGoodLife – CrossFit Warm-up for squats (No Measure) 300 meter run 15 Air Squats 15 Leg Kicks (forward and side) Sampson (both sides) Pigeon (both sides) 3 mins banded hamstring and hip flexor stretch Shoulder warm up (No Measure) 15 pvc pass throughs 15 shoulder opener 30 sec handstand hold 5 minutes banded shoulder stretch on rig Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 4 HSPU 8 SDHP 95/65 12...
