by Ashley | Oct 25, 2017 | WOD
CFGoodLife – CrossFit Metcon (AMRAP – Reps) 6×5 toes to bar, if possible perform strict Metcon (Time) 3 rounds for time 800 meter run 15 deadlifts...
by Ashley | Oct 24, 2017 | WOD
CFGoodLife – CrossFit Metcon (No Measure) 4 sets of 5 HSPU with a 3 sec negative *use boxes or plates Metcon (Time) 20 squat cleans 95/65 20 power snatches 95/65 20 thrusters 95/65 Every time you drop the bar, 5 burpees over the...
by Ashley | Oct 23, 2017 | WOD
CFGoodLife – CrossFit Warm-up 1 (No Measure) 300 meter run 10 ring rows 15 pvc pass throughs 10 easy push ups Banded hamstring and hip flexor stretch Max Kipping Pull Ups Metcon (AMRAP – Rounds and Reps) 15 min amrap 5 manmakers 50/35 10 pull ups 15 box jumps...
by Ashley | Oct 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 10 air squats Warrior Pose Couch stretch 30 sec handstand hold 10 kipping swings 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 and Jerk (1 rep max ) 1-Mile Run (Time) Max Effort 1-Mile...
by Ashley | Oct 20, 2017 | WOD
CFGoodLife – CrossFit Metcon (AMRAP – Reps) For 12 rounds working for 2 minutes with 30 seconds of transition Partner 1 max deadlifts 115/85 while partner 2 holds a plank Partner 1 max hang power cleans while partner 2 performs a static bar hang Partner 1 max calorie row while partner 2 performs a side plank Deadlifts, hang power cleans and row can only be performed while partner 2 is in the static position. Score is total deadlifts, hang power cleans and...
