by Ashley | May 31, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 500 meter row Foam roll 15 banded good mornings banded hamstring stretch on the rig 10 pull ups 10 box step ups Deadlift (3X3@90%) Metcon (AMRAP – Rounds and Reps) 12 minute amrap 9 deadlifts 165/115 6 box jumps 3 chest to bar pull...
by Ashley | May 30, 2017 | WOD
CFGoodLife – CrossFit Warm-up 1 (No Measure) 300 meter run 15 air squats 10 ring rows 15 pvc pass throughs 10 easy push ups Banded hamstring and hip flexor stretch Front Squat (5×3) Warm up your front squat then over 5 sets find a new 3 rep max. Metcon (Time) 3 rounds for time 21 double unders 15 burpees over the bar 9 clean and jerks...
by Ashley | May 29, 2017 | WOD
CFGoodLife – CrossFit Shoulder warm up (No Measure) 500 meter row or 2 min assault bike 15 pvc pass throughs 15 shoulder opener 30 sec handstand hold 5 minutes banded shoulder stretch on rig Shoulder Press (3×3@90%) Metcon (No Measure) Tabata 12 mins Russian twists 20/14 V-ups Plank knee to...
by Ashley | May 28, 2017 | WOD
CFGoodLife – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click...
by Ashley | May 26, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 20 minutes of mobility 1-Mile Run (Time) Max Effort 1-Mile Run Clean and Jerk (Take 30 minutes to build to a 1 rep max )
