by Ashley | Nov 24, 2017 | WOD
CFGoodLife – CrossFit Metcon (Time) In teams of 2 2000 meter row 2×100 sled pull 2×100 prowler push 20 tire flips 40 burpees 200 double unders Choose the order of the workout but all work within the rep scheme to be...
by Ashley | Nov 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 Front Rack Lunge (6-6-6-6-6-6) From the rig, over 6 sets, work to a heavy set of 6 alternating reverse lunge steps. 20 minutes working time. Helen on Water (Time) 3 round for time 500 meter row 21 KBS 53/35 12 Pull...
by Ashley | Nov 22, 2017 | WOD
CFGoodLife – CrossFit Turkey Trot Gone Wrong (Time) In teams of 2 600 meter run together 60 pull ups 60 shoulder to overhead 135/95 60 double unders 1000 m row 50 wall balls 24/20 50 deadlifts 135/95 50 burpees 80 cal bike 40 power cleans 135/95 40 air squats 40 push...
by Ashley | Nov 21, 2017 | WOD
CFGoodLife – CrossFit Metcon (Time) In teams of 2 20 wall balls 800 meter run 40 wall balls 600 meter run 60 wall balls 300 meter run Run together, split the wall balls how you choose. Metcon (No Measure) 15 minutes of mobility and...
by Ashley | Nov 20, 2017 | WOD
CFGoodLife – CrossFit Shoulder Warm Up- gymnastics (No Measure) 1 min alternating cat/cow 1 min active child’s pose 1 min hollow rock/superman 10 kipping swings 10 hanging knee raises 5 strict pull ups 5 kipping pull ups 5 dips Warm-up (No Measure) Handstand walk practice 3 rounds rounds the length of the rig. -scale is shoulder taps, hand shifting , handstand hold or plate hold. Taps/shifts for 10 reps, holds for 30 secs. -if tapping or shifting face away from the wall Metcon (Time) 4 rounds 50 dubs (3:1) 5 C2B (scale is banded strict C2B) 10 min time cap Metcon (Time) 5-10-15-20-15-10-5 Row for cals Toes to bar (2:1 hanging knee raises) 10 min time cap Metcon (Time) 25 med ball sit ups 20/14 1 ring muscle ups (scale is 1 pull up, 2 dips per muscle up) 20 med ball sit ups 2 ring muscle ups 15 med ball sit ups 3 ring muscle ups 10 med ball sit ups 4 ring muscle ups 5 med ball sit ups 5 ring muscle ups 10 min time cap RX+ option is GHD for medball sit...
