by Ashley | Sep 24, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) The length of the rig High knees Butt kickers Side to side lunges Warrior lunge Inchworm without push up Heels/arm crosses Toes/arms up and down Calf stretch on rig Warm up KBS Metcon (Time) 1 mile run 150 kbs 53/35 *each time you break in the kbs perform a 200 meter run 5 laps + 200 meter run or 1 mile run by...
by Ashley | Sep 22, 2017 | WOD
CFGoodLife – CrossFit Team Series Event 2 2017 (Time) 120 double unders each partner 120 chest to bar pull ups (60 per athlete in sets of 15) 120 hang power snatch (60 per athlete in sets of 15) 120 double unders each partner 15 min time cap Scaled 120 singles each partner 120 jumping chest to bar pull ups (60 per athlete in sets of 15) 120 hang power snatch (60 per athlete in sets of 15) 120 singles 15 min time cap Mixed RX 95/65 RX M 95 RX F 65 Mixed Scaled 65/45 Scaled M 65 Scaled F...
by Ashley | Sep 21, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) Coaches Choice 5 Min of Stretching 2 Rds 300 Meter Run 10 Air Squats/ Front Squats with BB 10 BB Good Mornings/ BB Deadlift 10 BB Muscle Cleans/ BB Hang Cleans Add weight to BB for workout and warm up wall balls Team Series Event 3 2017 (Time) RX 50 synchronized wall ball shots 20/14 30 cleans 135/95 50 synchronized wall ball shots 20 cleans 185/135 50 synchronized wall ball shots 10 cleans 225/155 Scaled 50 synchronized wall ball shots 14/10 30 cleans 95/65 50 synchronized wall ball shots 20 cleans 135/95 50 synchronized wall ball shots 10 cleans 155/105 ( 9 ft target for both scaled men and women) Time Cap 12...
by Ashley | Sep 20, 2017 | WOD
CFGoodLife – CrossFit Warm-up 1 (No Measure) 300 meter run 15 air squats 10 ring rows 15 pvc pass throughs 10 easy push ups Banded hamstring and hip flexor stretch Team Series Event 4 2017 (Time) 100 Cal Row 100 Toes to Bar Scaled 100 Cal Row 100 Hanging Knees Raises *each athlete must perform at least 20 toes to bar/hanging knee raises Team Series Event 1 2017 (Time) 9-15-21 Synchronized Thrusters Synchronized Burpees over the bar 15 minute time cap Mixed RX 95/65 RX M 95 RX F 65 Mixed Scaled 65/45 Scaled M 65 Scaled F...
by Ashley | Sep 19, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) Length of the rig: High knees 10 air squats Butt kickers 10 burpees Frankenstein walk 10 box jumps Inch worm 10 mountain climbers Warrior lunge 10 kipping swings Metcon (AMRAP – Reps) 35-min EMOM 1-30 air squats 2-7 burpee box jump overs 3-10 cal bike or row 4-20 mountain climbers 5-16 russian twists 6-45 sec overhead plate hold 45/25 7-3 wide grip strict pull ups or banded lat pull...
