by Ashley | Oct 19, 2017 | WOD
CFGoodLife – CrossFit HSPU Max effort handstand push ups Back Squat (10/8/6/4/2 and 5/4/3/2/1) Work to a heavy set of 2 starting at approximately 50%, perform rope climbs between...
by Ashley | Oct 18, 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 Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click here45 min time...
by Ashley | Oct 17, 2017 | WOD
CFGoodLife – CrossFit Toes to Bar Max toes to barStandards as follows: Toes must pass through the plane of the upright of the rig Toes must contact bar Max is completed after one failure to contact the bar Strict Pull Ups Max strict pull upsRep Begins with arms at FULL extension Chin must pass the bar Rep ends at FULL extension Metcon (AMRAP – Reps) 3 min amrap 100 double unders (3:1) 20 wall balls 20/14 Rest 1 minute 3 min amrap 100 double unders (3:1) 40 wall balls Rest 1 minute 3 minute amrap 100 double unders (3:1) 60 wall...
by Ashley | Oct 16, 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 (1 rep max in 25 mins ) Metcon (AMRAP – Reps) 12 min amrap 10 snatches 35/75 20 box jumps 8 snatches 55/95 16 box jumps 6 snatches 65/115 12 box jumps 4 snatches 75/135 8 box jumps 2 snatches 85/145 4 box jumps If you finish the 4 box jumps continue to the end of the 12 minutes with max snatches at final weight *may be power or squat...
by Ashley | Oct 15, 2017 | WOD
CFGoodLife – CrossFit Metcon (Time) 5 rounds 25 cal row or bike 25 burpees Immediately into a 1 mile run (5 laps plus a 200 for the 5:15 everyone else run the Moba...
