by Ashley | Jul 31, 2017 | WOD
CFGoodLife – CrossFit Overhead Squat Over 15 minutes build to a heavy single Warm-up (No Measure) The length of the rig high knees 10 pvc pass throughs butt kickers 10 pvc shoulder opener frankenstein walk 10 pvc overhead squats broad jump 10 pvc sots press sampson lunge 10 kipping swings duck walk 10 sit ups Link (Time) 50 Double Unders 15 Chest to Bar Pull-Ups 20 Wall Balls 20/14 15 Toes to Bar 20 Kettlebell Swings 53/35 15 Over the Box Jumps 24/20 20 Overhead Squats 115/80 15 Over the Box Jumps 24/20 20 Kettlebell Swings 53/35 15 Toes to Bar 20 Wall Balls 20/14 15 Chest to Bar Pull-Ups 50 Double Unders 20 Minute Time Cap SC : Metcon (Time) 50 singles 15 burpees over the bar 20 wall balls 10/14 15 sit ups 20 kbs 35/26 15 over the box jumps 20/20 20 overhead squats 95/65 15 over the box jumps 20/20 20 kbs 35/26 15 sit ups 20 wall balls 14/10 15 burpees over the bar 50 single unders 20 minute time...
by Ashley | Jul 30, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 300 meter run 60 sec calf stretch each side 60 sec cobra 60 sec child’s pose 30 sec adductor stretch each side 30 sec 1 leg frog stretch each side 30 sec pec stretch each side 30 sec handstand hold 10 air squats 10 push ups Metcon (Time) 50 double unders 50 air squats 25 burpees 10 hspu 50 double unders 40 air squats 20 burpees 8 hspu 50 double unders 30 air squats 15 burpees 6 hspu 50 double unders 20 air squats 10 burpees 4 hspu 50 double unders 10 air squats 5 burpees 2 hspu Thanks to CrossFit Embrace for...
by Ashley | Jul 28, 2017 | WOD
CFGoodLife – CrossFit Metcon (AMRAP – Reps) 2/3 man teams 5 mins max double unders 5 minutes max cals rower 5 mins max sand ball cleans 5 mins max tire flips (measure in flips) 5 minutes max rope climbs or battle ropes (30 sec=1 climb) 5 minutes max cals assault bike 2 minutes rest between stations, score is 1...
by Ashley | Jul 27, 2017 | WOD
CFGoodLife – CrossFit DTish (AMRAP – Rounds and Reps) On a 20 minute clock… 2 rounds of DT at 95/65 2 rounds of DT at 115/85 2 rounds of DT at 135/95 Max rounds and reps in remaining time at 155/1051 round of DT is: 12 deadlifts 9 hang power cleans 6 shoulder to...
by Ashley | Jul 26, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 500 meter row 15 pvc pass throughs 10 around the worlds each side 10 pvc overhead squats/10 barbell overhead squats 10 pvc shrugs/ 10 barbell high pulls 10 pvc muscle snatches/ 10 barbell muscle snatches 10 pvc snatch balance/ 10 barbell snatch balance 30 sec cobra 10 kipping swings Power Snatch (In 20 minutes build to a heavy) Metcon (Time) 3 rounds 12 box jumps overs 9 toes to bar 6 chest to bars RX+ 3 bar muscle ups for chest to...
