by Ashley | Dec 18, 2017 | WOD
CFGoodLife – CrossFit Luke Warm Up (No Measure) 3 mins cardio (run, bike, row) Length of the rig- Walking quad stretch Lateral lunge steps Toe touches With a PVC- 10 around the worlds 20 sec shoulder openener each side 10 pass throughs 1 min couch stretch each side 1 min lat stretch each side Back Squat (15-10-5) working at 60% perform 15 unbroken back squats, rest 3 mins perform 10 unbroken rest 2 mins, perform 5. Metcon (Time) 7 rounds of Cindy Cindy is- 5 pull ups 10 push ups 15 air...
by Ashley | Dec 17, 2017 | WOD
CFGoodLife – CrossFit JD warm up (No Measure) 50 jumping jacks The length of the rig- High knees Butt kickers Frankenstein’s 10 push ups 10 air squats Calf stretch Circle of Death (AMRAP – Reps) 7 rounds 1 min max bike or row cals 2 mins rest 1 min max double unders or singles 2 mins rest...
by Ashley | Dec 15, 2017 | WOD
CFGoodLife – CrossFit Metcon (Time) In teams of 2 20 power cleans 135/95 40 shoulder to overhead 60 box jumps 80 ghd sit ups 100 double unders each (3:1 singles) 80 ghd sit ups 60 box jumps 40 push jerks 20 power...
by Ashley | Dec 14, 2017 | WOD
CFGoodLife – CrossFit Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#
by Ashley | Dec 13, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 500 Meter Row/bike 10 Jumping Lunges 10 Air Squats 5 Walk out push up with wide stance 2 Min Seated Wall Squat Wrist Prep Front Squat (20-10 -10 ) Working at 50% perform 20 unbroken front squats, rest 3 minutes perform 10 front squats, rest 3 minutes perform 10 front squats. Metcon (Time) 50-40-30-20-10 Russian KBS 53/35 Sit ups RX+ 70/53...
