by Ashley | Nov 19, 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 Back Squat (5-5-3-3-1-1-1) Sets of 5 at 70% Sets of 3 at 80% Singles at 90% Metcon (Time) 10-1 thrusters 95/65 1-10 box jump...
by Ashley | Nov 17, 2017 | WOD
CFGoodLife – CrossFit Coffland (Time) Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups Post time to commentsU.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death. Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups. Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.To learn more about Coffland click...
by Ashley | Nov 16, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) The length of the rig- Bear crawl Crab walk Alligator Bunny hop Duck walk Mobility- Coaches choice Metcon (7 Rounds for calories) 7 rounds 1 min assault bike/row sprint 2 min rest Metcon (7 Rounds for reps) 7 rounds 1 min sandball cleans 2 min...
by Ashley | Nov 15, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) The length of rig- High knees Butt kickers Backward hip opener Lunge steps Toe touches With a PVC- 10 pass throughs 10 around the worlds alternating directions 10 strict press 30 sec shoulder opener With dumbells- 10 clean and jerks 5 overhead walking lunge steps On the rig- 10 kipping swings 30 sec calf stretch 30 sec tree pose Metcon (Time) 30-20-10 Med ball sit up 20/14 Toes to bar Overhead walking lunge steps 50/35 RX+...
by Ashley | Nov 14, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 500 meter row 15 pvc pass throughs 10 around the worlds each side 10 alternating scorpion stretch 10 kipping swings 10 pull ups 10 push ups 30 second handstand hold 30 sec calf stretch each side 10 box steps ups Bench Press (5-5-5-5-5) Over 5 sets work to a heavy set of 5. Metcon (Time) 3 rounds for time 10 hspu (seated dumbbell press) 20 box jumps 30/24 **note higher box** EMOM 3 pull...
