Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Any cardio Into 10 air squat 10 Banded pull apart 10 Banded good morning 10 Toe touch to stretch X 2-3 sets Growth/ Performance (6 Rounds for time) 21 Calorie Row 15 Wallball 9 Ski erg/bike ( alternating rounds ) 15 Hang power...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) 10 Devils press Rest 1:00 10 Devils press 14 Box jump Rest 1:00 10 Devils press 14 Box jump 18 Toe to bar Rest 1:00 10 Devils press 14 Box jump 18 Toe to bar 22 S2OH 115/85 Rest 1:00 10 Devils press 14 Box jump...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 2X Wall squats and angels Scap pull ups Kipping swings Banded good morning Banded press Power Clean (Build to a fast heavy Double for the day No GRINDERS just moving some good weight Every 1:00 x 8 sets ) Metcon (Time)...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 6-8:00 mobility Metcon (5 Rounds for calories) MAX CALORIES 5 SETS 2:00 Row 2:00 Bike 2:00 Ski 2:00 RESTRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Banded face pulls off rack x 15-20 Bent over DB flys x 12-15 Dead hang :20 Scap pull ups x 10 X 2 Metcon (5 Rounds for weight) Every 3 minutes, for 15 minutes: 5 Strict press off rack (building moderate)...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 bike 2:00 row 2:00 ski erg Foam roll + mobility (5-10 min) Metcon (No Measure) Rotate every 5 minutes: 5:00- 6 calorie Row + 6 Hang clean 115/85 5:00-10:00 6 calorie Bike + 6 Alternating pistol 10:00-15:00 6 calorie Ski Erg + 4...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) With your partner Both complete in Waterfall style: 21 Row 15 Bike 9 Ski Into, splitting up however seen fit For time: 100 DB front squat 50/35 Duql DB 80 Push press 75/55 Rx+ 95/65 60 Box jump over 24/20 40 Toe to bar 20 Burpee...Read More

Great Woods Fitness & Performance – CrossFit Metcon (4 Rounds for time) 4 sets 250m Row 5 DB hang clean and jerk 50/35 (5 each arm) 5 Burpee box jump over 24/20” 75 Double under (75 single) -60 seconds- 10 Calorie Bike 5 DB Single arm thruster 50/35 5 each arm) 10 S2OH 115/75 10...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) For time: 75/60 cal bike 30 bar facing burpee 75/60 cal bike 30 burpee box jump over 24/20 Into 100/75 Calorie row + 5RFT 2 Rounds DT (each partner performs 1 round) 20 toe to bar 30 wallball Into 100 KBS 100 air squat 100 KBSRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Banded shoulder stretch Free stretch Metcon (Weight) AMRAP 20:00 50 Power clean 95/65 40 Calorie Bike 30 OHS 95/65 20 Bar facing burpee 10 Wall Walk @ 25:00 -30:00 2 Rep split jerk off Racks **if class is bigger than 8 have some...Read More