by Ashley | Jan 25, 2018 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 2 Rds 3 Min Row/ Bike 15 RKBS 5 Push Ups 5 Min Coaches Choice Mobility/ Stretching 18.0 (Time) 21-15-9 Dumbell Snatch 50/35 Burpee Over the dumbbell *Only allowed to switch hands on the way down, once the dumbbell has passed beneath eye level *Feet must be kept together on the burpees, any stepping will render the workout...
by Ashley | Jan 24, 2018 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 300 meter run Then 2 times through… High knees 10 deadlifts Butt kickers 10 muscle cleans Lunge with twist 10 front squats Side to side lunge 10 back rack good mornings Then on the rig- Tree pose Lat stretch Pec stretch Wrist prep Power Clean (EMOM 30 mins 1 lift ) Choose your load, you may increase load as you desire, this should be challenging. *Compliments of CrossFit...
by Ashley | Jan 23, 2018 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 2 Rds 10 Box Step Ups 10 RKBS 10 Goblet Squats 10 Ring Rows Metcon (Time) Partner WOD 120 kbs 53/35 100 box jumps 80 wall balls 20/14 60 pull ups 40 med ball sit ups 20/14 20 alternating kb snatches 40 med ball sit ups 20/14 60 pull ups 80 wall balls 100 box jumps 120 kbs 53/35 RX+ GHD’s for med ball sit ups *35 minute time...
by Ashley | Jan 22, 2018 | WOD
CFGoodLife – CrossFit Warm-up for squats (No Measure) 50 Jumping Jacks 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 10 push ups Calf stretch each side Front Squat (6-4-2@ 85%) Metcon (Time) For time 40 front squats 115/75 20 shoulder to overhead 115/75 every time the barbell hits the ground 300 meter run *20 minute time...
by Ashley | Jan 21, 2018 | WOD
CFGoodLife – CrossFit Snatch Warm Up (No Measure) 15 Air Squats (Hold the last 3 at the Bottom) Banded Adductor and Glute Stretch Branded Shoulder Stretch Pigeon Pose 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 Metcon (Weight) E2MOM for 10 rounds 1 power snatch 1 hang snatch (power or full) 1 snatch (full) *without dropping the bar *start at approximately 40% *add weight as technique allows Metcon (AMRAP – Reps) 7 min amrap 20 double unders (3:1) 1+hspu (seated dumb bell press)...
