WOD Archives - CrossFit Good Life
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1/22/2018

CFGoodLife – CrossFit Snatch Warm Up (No Measure) 15 Air Squats (Hold the last 3 at the Bottom) Banded Adductor and Glute Stretch Branded Shoulder Stretch Pigeon Pose The Burgener Warm-Up 1. Down and Up 2. Elbows High and Outside 3. Muscle Snatch (Upright torso, no bend in the legs) 4. Snatch Land 2in,4in,6 in (6 inches should be at parallel) 5. Snatch Drop (also know as snatch balance, no dip) 6. Hang Snatch *Complete first round with PVC, then second round with BB *perform each movement 3 times per round Metcon (Weight) E2MOM for 10 rounds 1 power snatch 1 hang snatch (power or full) 1 snatch (full) *without dropping the bar *start at approximately 40% *add weight as technique allows Metcon (AMRAP – Reps) 7 min amrap 20 double unders (3:1) 1+hspu (seated dumb bell press)...

1/14/2017

CFGoodLife – CrossFit Metcon (AMRAP – Reps) 2 man teams 5 mins max double unders,switch every 20 5 minutes max cals rower, switch every 20 5 mins max pull ups, switch every 5 pull ups 5 mins kb carry length of rig down and back (down and back 1 rep) 5 mins max power cleans 115/85 (switch every 5) 5 minutes ghd or ab mat sit ups (switch every 20) 5 minutes max cals assault bike, switch every 10 cals 2 minutes rest between stations, score is 1 number *repeat from...

1/19/2018

CFGoodLife – CrossFit CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster, 95#/65# 3 Bar Facing Burpees CrossFit Games Open 16.5 Scaled (Time) For Time: 21 Thruster, 65# /45# 21 Bar Facing Burpees 18 Thruster, 65# /45# 18 Bar Facing Burpees 15 Thruster, 65# /45# 15 Bar Facing Burpees 12 Thruster, 65# /45# 12 Bar Facing Burpees 9 Thruster, 65# /45# 9 Bar Facing Burpees 6 Thruster, 65# /45# 6 Bar Facing Burpees 3 Thruster, 65# /45# 3 Bar Facing...

1/18/2018

CFGoodLife – CrossFit Circle of Death (AMRAP – Reps) 7 rounds 1 min max bike or row cals 2 mins rest 1 min max double unders or singles 2 mins rest...

1/17/2018

CFGoodLife – CrossFit CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target

1/16/2018

CFGoodLife – CrossFit Metcon (No Measure) 3 mins cardio of choice 10 air squats 10 ring rows 10 pvc pass throughs 10 push ups 10 kipping swings Calf stretch on the rig Lat stretch on the rig Shoulder opener on the rings Active child pose Bench Press (6-4-2 @85%) Metcon (AMRAP – Reps) 15 min amrap 10 hand release push ups 15 air squats 1+ muscle ups (scaling options are chest to bar, pull up, difficult ring row) *ring or bar muscle ups *score is muscle up reps...