by Ashley | Aug 20, 2017 | WOD
CFGoodLife – CrossFit Metcon (Time) 800 meter run 100 double unders (2:1) 25 hspu 400 meter run 100 double unders (2:1) 25 hspu 800 meter...
by Ashley | Aug 17, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) Length of rig High knees Butt Kickers Knee pulls Ankle pulls Side to side lunge Toe touches 30 sec hamstring stretch each side 30 sec calf stretch each side 10 box step ups 1-100 meter run 60% 1-100 meter run 70% 1-100 run 80% Metcon (AMRAP – Reps) 9 rounds Every 90 seconds Run 200 meters Max box jumps Rest 1 minute between rounds *only count box...
by Ashley | Aug 16, 2017 | WOD
CFGoodLife – CrossFit C&J warm up (No Measure) 500 meter row 10 pvc pass throughs 10 pvc around the worlds 10 pvc shoulder opener 30 sec handstand hold 10 kipping swings 10 air squats Sampson stretch Couch stretch Warrior Pose With a barbell 2 times through 5 clean deadlifts 5 hang power cleans 5 front squats 5 hang squat cleans 5 push press 5 back rack good mornings 5 back rack jumps Split Jerk (5 reps @ 75%) Clean and Jerk (3X3@75%) Clean and Jerk...
by Ashley | Aug 15, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) The length of the rig….. High knees 10 sit ups Butt kickers 10 hand release push ups Toe touches 30 sec pec strech each side Warrior lunge 30 sec lat stretch each side 30 sec tree pose on rig 10 kipping swings Metcon (AMRAP – Reps) 5 min amrap 50 burpees Max toes to bar *only score toes to bar Rest 5 minutes 5 minute amrap 50 hand release push ups Max pull ups *only score pull ups Rest 5 minutes 5 min amrap 25 ring dips Max cals on bike or...
by Ashley | Aug 14, 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 Split Jerk 10 minute skill building session, we are not hitting a 1 rep. Front Squat (3X5@80%) Gymnastics Supplement (No...
