by Ashley | Jan 19, 2018 | WOD
CFGoodLife – CrossFit Metcon (AMRAP – Reps) 2 man teams 5 mins max double unders,switch every 20 5 minutes max cals rower, switch every 20 5 mins max pull ups, switch every 5 pull ups 5 mins kb carry length of rig down and back (down and back 1 rep) 5 mins max power cleans 115/85 (switch every 5) 5 minutes ghd or ab mat sit ups (switch every 20) 5 minutes max cals assault bike, switch every 10 cals 2 minutes rest between stations, score is 1 number *repeat from...
by Ashley | Jan 18, 2018 | WOD
CFGoodLife – CrossFit CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster, 95#/65# 3 Bar Facing Burpees CrossFit Games Open 16.5 Scaled (Time) For Time: 21 Thruster, 65# /45# 21 Bar Facing Burpees 18 Thruster, 65# /45# 18 Bar Facing Burpees 15 Thruster, 65# /45# 15 Bar Facing Burpees 12 Thruster, 65# /45# 12 Bar Facing Burpees 9 Thruster, 65# /45# 9 Bar Facing Burpees 6 Thruster, 65# /45# 6 Bar Facing Burpees 3 Thruster, 65# /45# 3 Bar Facing...
by Ashley | Jan 17, 2018 | WOD
CFGoodLife – CrossFit 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 | Jan 16, 2018 | WOD
CFGoodLife – CrossFit CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target
by Ashley | Jan 15, 2018 | WOD
CFGoodLife – CrossFit Metcon (No Measure) 3 mins cardio of choice 10 air squats 10 ring rows 10 pvc pass throughs 10 push ups 10 kipping swings Calf stretch on the rig Lat stretch on the rig Shoulder opener on the rings Active child pose Bench Press (6-4-2 @85%) Metcon (AMRAP – Reps) 15 min amrap 10 hand release push ups 15 air squats 1+ muscle ups (scaling options are chest to bar, pull up, difficult ring row) *ring or bar muscle ups *score is muscle up reps...
