by Ashley | Jan 31, 2018 | WOD
CFGoodLife – CrossFit Metcon (No Measure) Goat Day Metcon (Time) Run 1 mile 100 sit ups Run 1 mile 100 sit ups *RX+50 GHD sub for sit ups Metcon (Time) 42-30-18 Row/ Bike for Cals Weighted Sit ups 15/10 Rx +...
by Ashley | Jan 30, 2018 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 2 Rds 50 Singles 5 Wide Walk Out Push Ups 10 Jumping Air Squats 1 Min Handstand Hold Then Banded Hamstring/ Hip Stretch Wrist Prep Overhead Squat Build to a heavy single in 15 minutes Metcon (Time) 9-15-21 Bar facing burpees Overhead squats 95/65 *15 minute time cap *complimets of CrossFit...
by Ashley | Jan 29, 2018 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) High knees 10 pvc pass throughs Butt kickers 10 around the worlds alternating directions Frankenstein kicks 10 pvc strict press Lunge and twist 10 kipping swings Side to side lunge 10 air squats Then with a barbell 10 deadlifts 10 hang power cleans 10 thrusters With dumbbells 10 power cleans 10 thrusters Warm up your power clean weight and thruster weight Metcon (AMRAP – Rounds and Reps) 16 min amrap 8 toes to bar 6 power cleans 105/85 Rest 2 minutes 16 min amrap 8 box jumps 6 dumbell thrusters...
by Ashley | Jan 28, 2018 | WOD
CFGoodLife – CrossFit Warm-up (No Measure) 2 Rds 2 Min Row/Bike 30 Sec Battle Ropes 15 Ring Rows 10 Single Leg RDL 5 SuperMan/Banana combos Metcon (No Measure) EMOM for 12 minutes Odd- 3 weighted pull ups (scaling is 30 sec negative) Even- 30 second hollow hold Deadlift (Take 20 minutes to work to a heavy single...
by Ashley | Jan 26, 2018 | WOD
CFGoodLife – CrossFit Metcon (Time) With a partner- Run a mile together then… 21-15-9 Front Squat 115/75 Push Ups Rest 3 mins 15-12-9 Clean and Jerk 115/75 Toes to Bar Rest 3 minutes 9/6/3 Thrusters 115/75 Burpee *split the work however you...
