by Ashley | Jul 19, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 2 Rds 10 PVC Pass Throughs 10 Around the Worlds 10 Step Ups 10 Push Press with BB 10 KBS Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click...
by Ashley | Jul 18, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 30 Sec Pec Stretch Each Side 30 Lat Stretch Each Sides Hip Stretch 3 Rds 10 Sec Reg Battle Rope 10 Sec Narrow Battle Rope 10 Sec Wide Grip IN/OUT 10 Air Squats 10 BB Push Presses Metcon (No Measure) 6 Min EMOM Even 5 Strict Pull Ups Odd 5 Strict Dips Metcon (Time) 7 Rds 200 Meter Run 14 Thrusters 45/35 Rx+ 300 Meter Run 14 Thrusters...
by Ashley | Jul 17, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 2 Min Hip Stretch (on the blue wall) 2 Min Warrior Lunges 10 PVC Pass Throughs 2 Rds 10 DL 10 BB Shrugs 10 Hang Cleans 10 Power Cleans Power Clean (1 Rep Max) Metcon (Time) 3 Rds 12 OH Plate Walking Lunges 45/25 12...
by Ashley | Jul 16, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 50 Singles 5 Min Banded Stretches (Shoulders, Hamstrings) 5 Min Foam Rolling (Back, Lats, Legs) Metcon (Time) 5 Rds 5 Sec Hollow Hold 5 V-ups 5 Toe Touches 5 Tuck Crunches 5 Sec Hollow Hold (no heels touch) then…… 2 Rds 40 Doubles 30 Push ups 20 Toes to Bar *3/1...
by Ashley | Jul 14, 2017 | WOD
CFGoodLife – CrossFit Metcon (AMRAP – Reps) Teams of 2 7 MIN AMRAP 100 Cal Row Max reps OHS 115/80 Rest 2 Min 6 MIN AMRAP 80 Cal Row Max reps Wall Balls 20/14 Rest 2 Min 5 MIN AMRAP 60 Cal Row Max Reps Chest to Bar Rest 2 Min 4 MIN AMRAP 40 Cal Row Max Reps Toes to Bar * One person working at a...
