by Ashley | Aug 25, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) Saturday Dynamic Relay Metcon (Time) Partner WOD Run 600 M 150 KBS 53/35 Run 600 M 125 Burpees Run 600 M 100 Box Jumps 24/20 Run 600 M 75 Sit Ups Run 600 M 50 Pull Ups Run 600 M *Only one partner working at a time. Partners must each run a 300M for each Run continuing the you go I go style. RX+ KBS 70/53 GHD Sit Ups Chest to Bar Pull Ups Metcon (Time) Partner WOD Scaled Run 400 M 100 KBS 35/18 Run 400 M 80 Burpees Run 400 M 60 Box Step Ups Run 400 M 40 Sit Ups Run 400 M 20 Ring Rows Run 400 M *You go I go on all movements including the run (200...
by Ashley | Aug 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) 2 mins banded hamstring and hip flexor stretch 2 mins banded shoulder stretch Front Squat (5×3@65% with 3 sec pause at bottom ) Every 2 minutes Metcon (No Measure) EMOM for 15 minutes 1- 10 arch/hollow 2- 7 cal bike/ row 3- 2 rope...
by Ashley | Aug 23, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 600 meter run 30 sec calf stretch each side 30 sec pec stretch each side 30 sec lat stretch each side 30 sec tree pose each side 30 second crossover hamstring stretch each side 30 sec adductor stretch each side 10 box step ups With a barbell- 10 romanian deadlifts 10 back rack good mornings warm up to atleast 75% of the weight you will use in the metcon Open style format, you will have a counter, there will be 2 heats. CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″ 15 Deadlifts, 185# / 135# 15 Box Jumps, 24″ / 20″ 20 Deadlifts, 225# / 155# 15 Box Jumps, 24″ / 20″ 25 Deadlifts, 275# / 185# 15 Box Jumps, 24″ / 20″ 30 Deadlifts, 315# / 205# 15 Box Jumps, 24″ / 20″ 35 Deadlifts, 365# / 225# 15 Box Jumps, 24″ /...
by Ashley | Aug 22, 2017 | WOD
CFGoodLife – CrossFit C&J warm up (No Measure) 10 pvc pass throughs 10 pvc around the worlds 30 sec pvc shoulder opener 30 sec handstand hold 10 kipping swings 10 air squats Couch stretch Warrior Pose With a barbell 2 times through 5 clean deadlifts 5 muscle cleans 5 Frankenstein squats 5 hang squat cleans 5 push press 5 back rack good mornings Clean (2X3@60% with 3 sec pause at the bottom ) Every 2 minutes Clean (2×3@65% with 3 sec pause at the bottom ) Every 2 minutes Clean Accessory (1 complex every minute for 5 minutes ) 2 clean deadlifts, 1 clean shrug from hang @115% for 5...
by Ashley | Aug 21, 2017 | WOD
CFGoodLife – CrossFit Snatch Warm Up (No Measure) 15 Air Squats (Hold the last 3 at the Bottom) Banded Adductor and Glute Stretch Pigeon Pose 10 Wall Taps (down and up equals 1) The Burgener Warm-Up 1. Down and Up 2. Elbows High and Outside 3. Muscle Snatch (Upright torso, no bend in the legs) 4. Snatch Land 2in,4in,6 in (6 inches should be at parallel) 5. Snatch Drop (also know as snatch balance, no dip) 6. Hang Snatch *Complete first round with PVC, then second round with BB *perform each movement 3 times per round Snatch (2×3@60% with a 3 sec pause at the bottom ) Every 2 minutes Snatch (2×3@65% with a 3 sec pause at bottom ) Every 2 minutes Snatch Accessory (5 reps ) 1 snatch pull (elbows high and outside), 1 power snatch, 1 squat snatch @ 65% 1 rep every 90 seconds for 5...
