by Ashley | Apr 30, 2017 | WOD
CFGoodLife – CrossFit Warm-up for squats (No Measure) 300 meter run 15 Air Squats 15 Leg Kicks (forward and side) Sampson (both sides) Pigeon (both sides) Banded hamstring Banded hip flexor Banded spiderman Back Squat (15,8,6,3,1,1,3,6,8,max) 15@50% 8@65% 6@75% 3@85% 1@95% 1@95% 3@85% 6@75% 8@65% max reps at 50% Your score is your max reps at the...
by Ashley | Apr 28, 2017 | WOD
CFGoodLife – CrossFit Metcon (Time) 300 meter partner carry 200 parter wall balls 20/14 150 partner med ball sit ups 100 push jerks 105/75 50 meter walking lunge 105/75 10 rope climbs to be completed throughout the workout, scaled in 5 minutes of battle ropes 1 teammate rowing the entire time score is time of the workout minus 1 min for every 30 cals...
by Ashley | Apr 27, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 2 Min Foam Roll Shoulders and Lats 10 PVC around the worlds 10 Powell Raises per side (5 lb plate) 10 Air Squats 30 Sec Handstand Hold Warm up to 75 % of Press 1RM Shoulder Press (5X3@75%) Metcon (Time) Warm up/ Go Over Hang Power Snatch Handstand Push Ups 10 Rds 6 Hang Power Snatches 105/75 3 Handstand Push...
by Ashley | Apr 26, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 2 Rds 20 Singles/ Doubles 10 Step ups/ Box Jumps 10 Air Squats 10 PVC Pass throughs 10 Sit Ups/ 5 T2B Samson Stretch Pigeon Pose Warm up to your 75% BS start with 10 BB only Back Squat (5X3@75%) 5 sets 3 reps 3 second pause Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 15 Doubles (2:1 Singles) 12 Box Jumps 24/20 9...
by Ashley | Apr 25, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) Foam Roll Calf Stretch Pec Stretch Leg swings front to back Leg Swings side to side Quad stretch (ankle pulls) Metcon (No Measure) 3 Rds Run 600 Meters 5 Ring Pushups (Rest 90 sec between each Rd) REST 4 MINUTES 4 Rds Run 200 Meters 5 Ring Pushups (Rest 90 sec between each Rd) REST 4 MINUTES 3 Rds Run 500 Meters 5 Ring Pushups (Rest 90 sec between each Rd) REST 4 MINUTES 4Rds Run 200 Meters 5 Ring Pushups *Please scale to bar pushups or knees if you do not have 5 floor...
