by Ashley | Jun 30, 2017 | WOD
CFGoodLife – CrossFit Metcon (Time) Partner WOD 8 Rds 12 T2B 6 Clean + Jerks 135/95 6 Rds 12 T2B 6 Clean + Jerks 165\115 4 Rds 12 T2B 6 Clean + Jerks 185/135 2 Rds 12 T2B 6 Clean + Jerks 205/155 Break work however you choose. Scaled weight suggestion- 95/65 115/80 135/95 155/105 Hanging knee raises or sit ups. Metcon (AMRAP – Rounds and Reps) 15 min amrap In teams of 2 Team members run 300 meters or split a 500 meter row Then as a team split: 12 wall balls, 12 push press, 12 step ups Repeat until time is called Do not count the run in your score, each round is 36...
by Ashley | Jun 29, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 2 times through 15 high knees 15 butt kickers 10 ring rows then pull ups 10 sit ups then toes to bar 10 push ups 10 air squats then wall balls 30 sec Sampson stretch Metcon 1/19 RX (Time) 600 meter run 30 pull ups 600 meter run 30 toes to bar 600 meter run 30 push ups 600 meter run 30 wall balls 20/14 600 meter run **45 minute time cap**Look back at your 1/19 score for...
by Ashley | Jun 28, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 500 meter row 15 air squats Banded front rack stretch Wrist prep 30 sec pigeon pose each side 30 sec Samson stretch each side With a barbell- 10 front squats holding the bottom for 3 seconds 10 power cleans 10 hang squat cleans Squat Clean (1 rep max...
by Ashley | Jun 27, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 300 meter run 15 air squats 15 kipping swings 10 ring rows (pull ups if performing muscle ups) 1 minute couch stretch each side 30 sec banded tricep stretch 1 minute cobra stretch 10 push ups Metcon (AMRAP – Reps) EMOM for 12 minutes 9 ghd sit ups 6 alernating pistols 3 ring muscle ups Scaled option- 9 med ball sit ups 6 pistol progressions on box 3 box dipsFor those in need of sqaut therapy 6 wall facing squats instead of pistol progression. Metcon (Time) 1000 meter row 50...
by Ashley | Jun 26, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 300 meter run 15 pvc pass throughs 15 pvc overhead squats 3 minutes banded shoulder mobility on the rig 30 sec lat stretch each side 30 sec pec stretch each side wrist prepIf you missed maxing your strict press please make this up as a warm up for your push jerk. Push Jerk (1 rep max...
