by Ashley | Nov 30, 2017 | WOD
CFGoodLife – CrossFit C&J warm up (No Measure) 10 pvc pass throughs 10 pvc around the worlds 30 sec pvc shoulder opener 10 air squats Warrior Pose Couch stretch 30 sec handstand hold 10 kipping swings With a barbell 2 times through 5 clean deadlifts 5 muscle cleans 5 Frankenstein squats 5 hang squat cleans 5 push press 5 back rack good mornings CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open 15.1A (Weight) 6-Minutes to Establish: 1-RM Clean and...
by Ashley | Nov 29, 2017 | WOD
CFGoodLife – CrossFit Metcon (Time) 4 rounds 15 v ups 30 bicycles 15 weighted sit ups 25# 30 flutter kicks 15 toe touches 30 mountain climbers 400 meter run double the reps except for the run for...
by Ashley | Nov 28, 2017 | WOD
CFGoodLife – CrossFit Gymnastic Supplement Warm Up (No Measure) Banded Shouler Stretch Banded Hamstring Stretch 2 Rds 7 Pull Ups 7 Push Ups 5 Sit Ups 10 Air Squats Emily (Time) 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutesSecond Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army. Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans. Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008. Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.To learn more about Emily click...
by Ashley | Nov 27, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 3 min Cardio 3 min Foam Roll Lats Theraband on Rig Face Pulls External Rotations (L and R) Lats Front Delts 10 Strict Press with BB 10 Push Press with BB Shoulder Press (5-5-3-3-1-1-1) 5@70%, 3@80%, 1@90% Metcon (Time) 4 rounds for time 7 HSPU (scale is seated dumbbell press) 5 dips (scale is box dips or box dip negatives) 3 bar muscle ups (scale is 3:1 chest to bar pull...
by Ashley | Nov 26, 2017 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) Row/Bike/Run 3 mins 10 leg kicks in and out 10 leg kicks up and back 10 air squats 10 sumo stance walk outs with a push up 10 ring rows 10 kipping swings 10 kettlebell swings 5 goblet squats with 20 hold in the bottom (no butt wink) 30 secs wrist prep Set up for your metcon Front Squat (5-5-3-3-1-1-1) 5@70%, 3@80%, 1@90% Metcon (AMRAP – Reps) 5 min amrap 5 hang power clean 95/65 5 push ups 1 min rest 5 min amrap 7 toes to bar 7 box jumps 24/20 1 min rest 5 min amrap 9 kbs 53/35 9 wall...
