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

5/24/2017

CFGoodLife – CrossFit Back Squat (Complete 2 warm up sets, then 5X10 increasing wt) Metcon (AMRAP – Reps) AMRAP 15 Min Teams of 3 200 M farmers carry 53/35 WB 20/14 Row for Calories Your pacer is the person completing the farmers carry. Your score is the combined number of WB and...

5/23/2017

CFGoodLife – CrossFit Warm-up (No Measure) perform the length of the rig…..jog back Lunges (stretching at the bottom) High Knees Butt Kickers Frankensteins Duck Walks quad pulls Bear Crawls Stretch Calves and hamstrings Metcon (Time) 120 Doubles 60 Cal Bike/ 1200 M Run/ 80 Cal Row 60 Sit Ups 90 Doubles 45 Cal Bike/ 900 M Run/ 60 Cal Row 45 Sit Ups 60 Doubles 30 Cal Bike/ 600 M Run/ 45 Cal Row 30 Sit...

5/22/2017

CFGoodLife – CrossFit Warm-up (No Measure) 2 min of Step Ups 2 Rds 15 banded pull aparts 15 bear hugs with band 10 light weight powell raises per side stretch hamstrings and hips Shoulder Press (3×5 @ 85 %) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 20 Push Presses 95/75 10 Box Jumps 24/20 5 Toes to Bar Metcon (No Measure) 6 Min EMOM 5 Pulls Ups 10 Push...

5/20/2017

CFGoodLife – CrossFit Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004To learn more about Holleyman click hereRX for women is 14#/155 *Can be done as a team by doubling...

5/19/2017

CFGoodLife – CrossFit Warm-up (No Measure) 500 meter row 15 pvc pass throughs 3 minutes banded shoulder mobility With a light barbell- 10 good mornings 10 Romanian deadlifts 10 front squats 10 push presses 10 thrusters Deadlift (4X1@90%) Between sets perform 20 barbell good mornings 45/25 Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30...

5/18/2017

CFGoodLife – CrossFit Warm-up for squats (No Measure) 300 meter run 15 Air Squats 15 Leg Kicks (forward and side) Sampson (both sides) Pigeon (both sides) Banded hamstring Banded hip flexor Banded spiderman Back Squat (5×5) Warm up your back squat then over 5 sets reach a new 5 rep max. Metcon (AMRAP – Rounds and Reps) 15 min amrap 30 double unders 15 burpee box jump...