Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets- 1:00 any cardio equipment 10 Elevated Lunges 5/5 Elevated pigeon stretch :20 seconds each side :20 second hold in bottom of Squat w/ KB GROWTH & DEVELOPMENT Back Squat Building up to a heavy 8 no more than 3-5 sets + Drop...Read More

Great Woods Fitness & Performance – Circuit Training ConditioningRead More

Great Woods Fitness & Performance – CrossFit Class Partner WOD Metcon (Time) With Partner- Rx+ 40 Toe to bar 30 Box jump 30/24 20 Alt. DB Snatches 50/35 10 Rope climb x 2 Sets rest 5:00 Rx+ 30 Front Squat 155/105 10 Wall walks 30 Front Rack Lunges 10 Wall walks 60 Pistol 10 Wall...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 5:00 Bike :30 Push :30 Rest rest 1:00 into 3:00 Max Calorie GROWTH & DEVELOPMENT Front Squat Build to a heavy 6 Reps for the day in 5 attempts + Drop sets 3 sets of 6 @ 85% of above Metcon (Time) 3 Rounds...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Dynamic warm up together GROWTH & DEVELOPMENT Metcon (Time) 3 Sets of the following: 21 Wallball 15 Calorie Ski 12 Calorie Row 9 Push Press 75/55 6 Front Squat 60 Single under Rest 2:30 18 Alternating DB snatch 15 Box jump 12...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1 minute bike 1 minute row 1 minute ski erg 3 Sets- 15 Banded pull apart 30 seconds hollow hold 15 Goblet squat GROWTH & DEVELOPMENT A: Metcon (Time) 30-20-10 Calorie Row Box jump + 5:00 rest before B Metcon (Time) 21-15-12-19-6-3 Wallball +...Read More

Great Woods Fitness & Performance – Circuit Training Warm Up & Mobility 30 Seconds ski erg 10 Single arm KB press each side 10 KB rows each side 30 seconds Row 10 Goblet squat 10 KB swings 30 Seconds Bike 10 Goblet reverse lunges 10 Plank KB Drag thru Conditioning 3 Stations EMOM 5 x...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio 2 sets 10 scap pull up 5 Inch worm + Downward dog 15 Wall squat ( slow controlled, pause in bottom) GROWTH & DEVELOPMENT Strict press (Every 90 seconds ) Every :90 seconds x 3 Reps building each set but not...Read More

Great Woods Fitness & Performance – Circuit Training Metcon (No Measure) 4 Stations 8 minutes @ each station w/ 1:00 rest between Station 1 10 Single arm Hang KB clean + thruster 16 Plank Drag Throughs x 2 Sets + 1000m/800m Ski Erg 1:00 rest Station 2 15 Ab sit ups or GHDSU (Rx+) 30...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio Couch Stretch 1 minute each side Banded Hamstring stretch 1 minute each side Foam Roll lats, back, IT bands 3-5 minutes GROWTH & DEVELOPMENT Strict pull up Strict pull up – Banded ( light band ) 6-8 reps into Glute bridges...Read More