by Ashley | Nov 11, 2019 | WOD
CFGoodLife – Barbell Club View Public Whiteboard Metcon (No Measure) Three Position Snatch (reverse order – ground, low hang, high hang) – 60%, 65%, 70%, 75%x3 Snatch Pulls – 3×2 @95%, 3×2 @100% Push Press – 5×5 @75% Snatch (1×1) Snatch Pull (3×2) Push Press...
by Ashley | Nov 10, 2019 | WOD
CFGoodLife – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rds 10 Cals Bike/Row 10 Med ball cleans 10 ring rows Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click hereWomen’s RX weight...
by Ashley | Nov 8, 2019 | WOD
CFGoodLife – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of 2 – 24 minutes AMRAP (total rounds & reps) 1 person runs 400 m Other partner completes 2 rounds: 12 DB snatches 50/35 10 DB OH lunges 50/35 8 burpees Then switch Score is total rounds & reps of the snatches / lunges / burpees accumulated over the 24...
by Ashley | Nov 7, 2019 | WOD
CFGoodLife – CrossFit View Public Whiteboard Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time) For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball shots, 14/10 lb ball to 10/ 9 ft. Time cap: 20...
by Ashley | Nov 6, 2019 | WOD
CFGoodLife – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) Group...
by Ashley | Nov 5, 2019 | WOD
CFGoodLife – CrossFit View Public Whiteboard Deadlift (1×3) Work to a heavy set of 3 in 15 min Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps,...
by Ashley | Nov 4, 2019 | WOD
CFGoodLife – Barbell Club View Public Whiteboard Metcon (No Measure) Power Clean 3X5@75% Push Jerk 3×5@ 65% Overhead Squat 3X5@75% Power Clean (3X5@75%) Push Jerk (3X5@65) Overhead Squat...
by Ashley | Nov 4, 2019 | WOD
CFGoodLife – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) With a partner 40 Min AMRAP 2 rope climbs 60 double unders 30 bike/row/erg cals 20 burpees 2 rope climbs 600 meter run 30 bike/row/erg cals 20 pull ups 2 rope climbs 60 walking lunge steps 30 bike/row/erg cals 20 air...
by Ashley | Nov 3, 2019 | WOD
CFGoodLife – CrossFit View Public Whiteboard Warm-up (No Measure) 8-10 reps per side Adductor rockback + thoracic rotation Shinbox with hip lifts Samson/ glute stretch Plank 20 sec Kang squat warm up bb overhead squat on rig Overhead Squat (1×1) 20 minutes to a 1 rep heavy Metcon (Time) 21-15-9-15-21 Wall balls 20/14 Sit ups RX+ ghd sit...
by Ashley | Oct 31, 2019 | WOD
CFGoodLife – CrossFit View Public Whiteboard Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 / 115 lb 30 single-leg squats 10 clean and jerks, 225 / 145 lb 30 single-leg squats 5 clean and jerks, 275 lb / 175 lb 30 single-leg squats 5 clean and jerks, 315 lb / 205 lb Time cap: 20 minutes Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time) For time: 30 box jumps, 24 / 20 in. 15 clean and jerks, 65 / 35 lb 30 box jumps, 24 / 20 in. 15 clean and jerks, 95 / 55 lb 30 box jumps, 24 / 20 in. 10 clean and jerks, 115 / 75 lb 30 medicine-ball step-ups, 20 / 14 lb 10 clean and jerks, 135 / 95 lb 30 medicine-ball step-ups, 20 lb / 14 lb 5 clean and jerks, 155 / 115 lb 30 medicine-ball step-ups, 20 / 14 lb 5 clean and jerks, 185 / 135 lb Time cap: 20...
