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

6/23/2017

CFGoodLife – CrossFit Metcon (AMRAP – Reps) Make up Day for Max Lifts if Missed/ Goat Day AMRAP 20 Min 1 + Burpee 300 Meter Run *score is total burpees

6/22/2017

CFGoodLife – CrossFit Warm-up (No Measure) Foam Roll Banded Hip/ Hamstring Hip Floss Stretch 10 Air Squats 10 BB Squats Work up to 1 Rep Max Front Squat (1 Rep Max) Metcon (No Measure) 7 Min EMOM RX: 3 Rope Climbs Scale: Rope Climb...

6/21/2017

CFGoodLife – CrossFit Warm-up (No Measure) 3 Min Row/ Bike 3 Wall Walks 10 Wall Taps Pec/ Lat Stretch 2 Rds PVC/BB 5 Snatch DL 5 Muscle Snatches 5 Hang Power Snatches 5 Full Snatches Metcon (No Measure) 10 Min Work on Handstand Holds/ Handstand Walks Metcon (AMRAP – Reps) 12 Min 1 Min Power Snatch 75/55 1 Min Row Cal 2 Min Power Snatch 2 Min Row Cal 3 Min Power Snatch 3 Min Row Cal Score is total reps completed in 12...

6/20/2017

CFGoodLife – CrossFit Warm-up (No Measure) E2MOM Cobra/Child Pose Stretch Samson Stretch Couch Stretch 2 Rds 30 Singles 5 Bear Hugs with Band 5 Banded Pull Aparts 5 Air Squats (Hold 3 Sec at the bottom) 5 Push Ups (” ” ) 5 Ring Rows/ Pull Ups Metcon (Time) 80 Air Squats 70 Sit Ups 60 Mtn. Climbers 50 Walking Lunges 40 Double Unders 30 Burpees 20 Pushups 10 Bar Muscle Ups Scale for Muscle ups is 3 Pull Ups+ 3...

6/19/2017

CFGoodLife – CrossFit Warm-up (No Measure) Run 300 Meters EMOM for 5 Min Lat Stretch (1 Min each Side) Hamstring Stretch with KB on the Box Lunge/Warrior Pose (1 Min Each Side) With BB 10 BB Goodmornings 10 RDL with BB (3 sec Negative Down) Deadlift (Max 1 Rep) Metcon (No Measure) 7 Rds 3 Strict Pull Ups 3 Strict Toes to Bar ** Optional if there is time left after...

6/17/2017

CFGoodLife – CrossFit Metcon (Time) In teams of 2 8 rounds for time 30 hand release push ups 20 front squats 95/65 20 push press 95/65 30 sit ups RX+ push ups, 115/85, ghd sit...