Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike- 3 Minutes + 10 Goblet squat + 10-20second hold on 10th rep Posted quad stretch :20-30 seconds each leg Leg swings each side Hand stand hold x :30 seconds GROWTH & DEVELOPMENT and PERFORMANCE Back Squat (Building to a heavy set of 2...Read More
Great Woods Fitness & Performance – Circuit Training Metcon (No Measure) 4 STATIONS 8 min @ each station Rest 2 minutes between stations STATION #1 Two rounds of: 300/200 Meter Ski Erg 10 Burpees 20 Dumbbell Thrusters After two rounds complete, In remaining time, max reps Front Rack Dumbbell Squats STATION #2 Two rounds of:...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio + 2 sets DB single leg/arm crossover RDL 8/8 DB Goblet squat 10 Banded lateral walks 25ft each direction Leg swings GROWTH & DEVELOPMENT Front Squat (Building to a heavy set of 3 + Drop sets 3 sets of 3 @...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 bike row or ski 20 Banded Pull apart 1 Wall walk + 10 second hold ( or shoulder taps ) 8 Gobelt squat + 8 Russian swing x 2-3 sets GROWTH & DEVELOPMENT Metcon (No Measure) 11:00 AMRAP 5 Hang power clean 75/55...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Banded Shoulder stretch Foam roll GROWTH & DEVELOPMENT Accessory Lifts (4 Sets Super set 1,2 and 3 ) 1. DB Bench press x 8 reps 2. Plate raises x 20 reps 3. DB Lateral raises 8 each side ( done one side at...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio of choice x 3:00 into 3x 3 inchworm 3 burpee 8 box step up over 20-30 double under or single banded pull apart x 20 banded good morning x 10 GROWTH & DEVELOPMENT Metcon (Time) 40 Calorie Bike into 6 Rounds for time… 8...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike x 3 minutes Couch stretch Pigeon stretch Banded Hamstring GROWTH & DEVELOPMENT and PERFORMANCE Back Squat (Building to a heavy triple in 10 minutes + 3 sets of 3 @ 85% ) Metcon (AMRAP – Rounds and Reps) 24:00 Rx 3 SHSPU 6...Read More
Great Woods Fitness & Performance – Circuit Training Conditioning 3 Rounds WARM UP 1 minute ski row or bike 20 mountain climbers 15 jumping jack 10 air squat 5 push up ————————————— 4 Stations 2x Through 1:00 work + AMRAP work Metcon (No Measure) 1:00 Ab mat sit up 1:00 Alternating DB Snatch 1:00 Ski...Read More
Announcements REMINDER *SCHEDULE next week* 11/23 Wednesday 5:30/9:30AM ONLY 11/24 THANKSGIVING DAY 7AM ONLY PLEASE CHECK IN 11/25 Friday 9:30-11AM OPEN GYM Workout posted, if you want to start in a group show up for 9:30AM 11/26 NORMAL SATURDAY 8:30AM 11/27 Sunday OPEN GYM 8-10 BOOTCAMP 10:30 Great Woods Fitness & Performance – CrossFit Metcon...Read More
