WOD Archives - CrossFit Good Life
770-731-0296 mashchalkup@gmail.com

10/24/2017

CFGoodLife – CrossFit Warm-up 1 (No Measure) 300 meter run 10 ring rows 15 pvc pass throughs 10 easy push ups Banded hamstring and hip flexor stretch Max Kipping Pull Ups Metcon (AMRAP – Rounds and Reps) 15 min amrap 5 manmakers 50/35 10 pull ups 15 box jumps...

10/23/2017

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 Clean and Jerk (1 rep max ) 1-Mile Run (Time) Max Effort 1-Mile...

10/21/2017

CFGoodLife – CrossFit Metcon (AMRAP – Reps) For 12 rounds working for 2 minutes with 30 seconds of transition Partner 1 max deadlifts 115/85 while partner 2 holds a plank Partner 1 max hang power cleans while partner 2 performs a static bar hang Partner 1 max calorie row while partner 2 performs a side plank Deadlifts, hang power cleans and row can only be performed while partner 2 is in the static position. Score is total deadlifts, hang power cleans and...

10/20/2017

CFGoodLife – CrossFit HSPU Max effort handstand push ups Back Squat (10/8/6/4/2 and 5/4/3/2/1) Work to a heavy set of 2 starting at approximately 50%, perform rope climbs between...

10/19/2017

CFGoodLife – CrossFit Warm-up 1 (No Measure) 300 meter run 10 ring rows 15 pvc pass throughs 10 easy push ups Banded hamstring and hip flexor stretch Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click here45 min time...

10/18/2017

CFGoodLife – CrossFit Toes to Bar Max toes to barStandards as follows: Toes must pass through the plane of the upright of the rig Toes must contact bar Max is completed after one failure to contact the bar Strict Pull Ups Max strict pull upsRep Begins with arms at FULL extension Chin must pass the bar Rep ends at FULL extension Metcon (AMRAP – Reps) 3 min amrap 100 double unders (3:1) 20 wall balls 20/14 Rest 1 minute 3 min amrap 100 double unders (3:1) 40 wall balls Rest 1 minute 3 minute amrap 100 double unders (3:1) 60 wall...