Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3 minutes Couch Stretch x 1:00 each side Pigeon Stretch x 1:00 each side 1x EMPTY BAR/PVC Pass through OHS Strict press Split stance strict press Tall jerk Split Jerk Front squat Thruster 8-10 reps of all GROWTH & DEVELOPMENT Paused Front...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes Cardio 2x Banded good morning x 10 DB RDL x 10 ( Single crossover ) Pigeon stretch x :20 each side Air squat x 20 ( controlled ) Banded Strict press x 15-20 GROWTH & DEVELOPMENT Metcon (Time) For time: 60 DB...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio warm up Pecstretch Banded shoulder stretch Couch stretch GROWTH & DEVELOPMENT Bench Press Metcon (Time) 8 Rounds for time: 8 Calorie row 12 Wallball 16 Sit up/ knee raises PERFORMANCE Bench Press (6 sets of 6 reps tough sets! resting as needed )...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike 3 minutes Couch stretch Front rack opener with band Childs pose x 1:00 -2:00 Barbell warm up GROWTH & DEVELOPMENT Hang Power Clean Metcon (AMRAP – Rounds) 6-14:00 AMRAP 8:00 50 Single under 3 Hang power clean 3 Front Squat 3 Bar facing...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Banded Pass through x 15 Banded pull apart x 15 Bottoms up KB press x 8/8 KB Sots press x 10 Scap push up x 8 Cat cow x 5 Scap pull up x 5 Dead hang x :15-20 1:00 Bike Push pace x...Read More

Great Woods Fitness & Performance – Circuit Training Conditioning 3 STATIONS Part A EMOM 5:00 x 2 Part B :20 on :20 off Bike row or ski ( whatever station you’re at) REST 1:00 between stations Metcon (No Measure) STATION 1 1. 100-150m Ski 2. 15 Double Russian KB Swings 3. 15 Double KB Push...Read More

Great Woods Fitness & Performance – CrossFit Conditioning 3 STATIONS Part A EMOM 5:00 x 2 Part B :20 on :20 off Bike row or ski ( whatever station you’re at) REST 1:00 between stations Metcon (No Measure) STATION 1 1. 100-150m Ski 2. 15 Double Russian KB Swings 3. 15 Double KB Push press...Read More

Great Woods Fitness & Performance – CrossFit Partner WOD Metcon (Time) With partner for time: 100 Double under 60 calorie bike 2 Rounds of DT 155/105 60 Bar facing burpee 2 Rounds of DT 20 Wall walks 20 Man makers 2 Rounds of DT 60 calorie row 2 Rounds of DT 60 Burpee box jump...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 Sets- 15-20 Banded pass thru 15-20 Banded pull apart 6/6 KB bottoms up strict press 10 KB Sots press 8 Scap push up 5-8 Cat cows :20 Dead hang 1:00 Bike – good push here ( heart rate up ) GROWTH & DEVELOPMENT...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio warm up High knees butt kick style warm up of athletes choice Banded hamstring stretch Metcon (Time) AMRAP 10 9/7 Calorie Bike 5 Shoulder to overhead 96/76 10 Hanging Knee Raies -3 minutes rest- 3 Rounds for time 10 Thruster 75/55...Read More