by Ashley | Nov 19, 2019 | WOD
CFGoodLife – CrossFit View Public Whiteboard Metcon (Time) 800 meter run 15 rounds 5 wall balls 20/14 3 burpees 1 deadlift 315/205 REPEAT starting with the...
by Ashley | Nov 18, 2019 | WOD
CFGoodLife – Barbell Club View Public Whiteboard Metcon (Time) Power Clean – 3 x 5 @ 75% Push Jerk – 3 x 5 @ 65% Overhead Squat – 3 x 5 @ 75% Power Clean Push Jerk Overhead...
by Ashley | Nov 18, 2019 | WOD
CFGoodLife – CrossFit View Public Whiteboard Metcon (Time) In teams of 2 500 double unders 150 push press 95/65 100 toes to bar *to be done as written straight...
by Ashley | Nov 17, 2019 | WOD
CFGoodLife – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rds 15 jumping jacks 10 push press bb 3 strict pull ups 5 kipping pull ups 10 hollow rocks 10 bb good mornings 10 muscle cleans 10 power cleans add weight for second round Metcon (Time) 4 rounds for time 15 pull-ups 5 power cleans...
by Ashley | Nov 16, 2019 | WOD
CFGoodLife – CrossFit View Public...
by Ashley | Nov 15, 2019 | WOD
CFGoodLife – CrossFit View Public Whiteboard Metcon (Time) Partner Glenn Pendlay Wod 2,000 M row 20 ground to overhead 135/95 1,500 M row 20 ground to overhead 1,000 M row 20 ground to overhead 500 M row 10 ground to over headThis memorial WOD is dedicated to Coach Glenn Pendlay who lost his battle to cancer on September 5, 2019. He was just 48 years old at the time of his tragic passing. Pendlay was a USA Weightlifting Level 5 coach, the highest honor one can receive in the position, and his impact managed to earn a variation of a barbell row named after him. Throughout his illustrious career, Pendlay coached athletes at every level of competition, producing nearly 100 national champions at all levels. Pendlay was truly a legend in the Olympic Weightlifting community. This workout was created and submitted to us by Steven Bowser of Broward CrossFit @theplaygroundgymbroward (Davie, Florida, USA). Steven, who was a personal friend of Pendlay’s, told us in an email that he wanted to capture the type of conditioning Pendlay enjoyed. According to Steven, “He loved rowing since he was a stroke victim and got pretty damn good. He would post our times on a workout involving Rowing and KB Snatch and Rowing and G2O. We would always do 4 Rounds for time with 10 Reps in between the Row.” Steven writes “this is what I think Glenn would have...
by Ashley | Nov 14, 2019 | WOD
CFGoodLife – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Min Cardio Monster walks the length of the rig and back 10 air squats 10 glute bridges 10 Bird dogs 10 Clams 5 min glute and hip stretch Metcon (Weight) 20 Min E2MOM 3 Back Squats @75% Back Squat ref only DO NOT ADD SCORE...
by Ashley | Nov 13, 2019 | WOD
CFGoodLife – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Death by toes to barWith a continuously running clock do one T2B the first minute, two T2B the second minute, three T2B the third minute…. continuing as long as you are able. Use as many sets each minute as needed. Score is highest number of reps completed. For example… 13th round is 13...
by Ashley | Nov 12, 2019 | WOD
CFGoodLife – CrossFit View Public Whiteboard Metcon (Time) 100 double unders (2:1) 75 lunge steps 50 dumbbell snatches 50/35 25 burpee pull ups 50 kettlebell swings 53/35 75 box jumps 300 meter...
by Ashley | Nov 11, 2019 | WOD
CFGoodLife – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds 50 double unders 10 pvc pass throughs standard 10 pvc pass throughs palms forward 10 alternating around the worlds 10 cuban presses 30 sec shoulder opener each side 10 push ups Metcon (Time) 6 rounds for time With a partner Partner A 250 meter row 8 push jerks 135/95 Partner B 250 meter row 8 push jerks...
