Announcements Martin Luther King Jr. Day – 9:30 AM ONLY Great Woods Fitness & Performance – Circuit Training Warm Up & Mobility Cardio x 3:00 Banded Good morning x 10 Banded Overhead press x 10 5 Kipping swings + 5 Knee to elbow Wall squat x 10 :20 Jump rope x 2-3 sets GROWTH &...Read More
Announcements Martin Luther King Jr. Day – 9:30 AM ONLY Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3:00 Banded Good morning x 10 Banded Overhead press x 10 5 Kipping swings + 5 Knee to elbow Wall squat x 10 :20 Jump rope x 2-3 sets GROWTH & DEVELOPMENT...Read More
Announcements Martin Luther King Jr. Day – 9:30 AM ONLY Great Woods Fitness & Performance – Circuit Training Metcon (No Measure) 5 STATIONS 2 Rounds 4 min each station w/ 60 secs rest between each Go through 1-5 then repeat _______________________________________ STATION #1 2 rounds for time: 200/150 Meter Ski 10 KBSDLHP + KB swing...Read More
Announcements Martin Luther King Jr. Day – 9:30 AM ONLY Great Woods Fitness & Performance – CrossFit Metcon (No Measure) Buy in with Partner- 1 Mile Bike 4 Rounds for time: 6 Bear complexes 135/95 12 Bar muscle up ( 20 Chest to bar/pull up ) 24 HSPU 48 Box jump 24/20 500m Row Buy...Read More
Announcements Martin Luther King Jr. Day – 9:30 AM ONLY Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike Warm up Banded Shoulder Press Couch Stretch Hamstring stretch GROWTH & DEVELOPMENT Front squat + Split jerk (No Measure) 3 Front squat + 1 Split jerk Building up every :90 seconds x 6...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike 1:00- 2:00 Pec stretch Foam roll Clean warm up GROWTH & DEVELOPMENT and PERFORMANCE Metcon (Time) 30 ROUNDS For time: 5 Wall ball 3 HSPU 1 Power clean 225/155Scaled: 5 Wall ball/ Goblet squat 3 Push up 1 Power clean @ 185/135…...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 10 Wall Angels :15 Hand stand hold ( free standing ok) wall facing in 10 Ring Row :30 Ski erg 10 Wall squats x 3 sets GROWTH & DEVELOPMENT Clean (5 Sets of the following: 85% or if no max to work off of,...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT Metcon (No Measure) 10:00 AMRAP 2,4,6,8,10… Box jump KB Swings -3:00 rest- 10:00 AMRAP 4,8,12,16,20,24… DB Snatch Burpee -3:00 rest- 10:00 AMRAP 6,12,18,24,30…. Row Reverse Goblet Lunges PERFORMANCE Metcon (No Measure) 7:00 AMRAP – wieght vest if you have one bring...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 Bike row or ski 25ft Banded walks down and back 25ft DB death march – light weight 1-way 10-15 Back extensions x 2 Sets GROWTH & DEVELOPMENT Romanian Deadlift (RDL) (Every 2:00 x 10:00 Building or stay at a heavy constant weight RDL...Read More
Great Woods Fitness & Performance – CrossFit Metcon (Time) For time: Buy in: 365m Row 31 Push Press 95/65 31 Pull up 31 Snatch 31 Sit up 31 Toe to bar 31 Handstand push up/ Push up 31 Box jump over 31 Back Squat 31 UNBROKEN* Double under 31 Thruster 31 Wall ball 20/14 31...Read More
