Great Woods Fitness & Performance – CrossFit Warm Up & Mobility AMRAP 8:00 Easy 8 Calorie Ski erg 5 HSPU ( Hand release push up ) 3 Burpee box jump 30 Double under ( single under ) 5 BB ground to overhead 95/65…75/55 8 Calorie Row GROWTH & DEVELOPMENT Metcon (No Measure) 20$$ per person...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets 1:00 Cardio Banded lateral walks x10 each direction Banded good morning x 10 Wall squats x 10 Banded Face pulls off rack x 15-20 reps GROWTH & DEVELOPMENT Super sets Pull Chinese DB Alternating Row 16 Reps + Chinese DB Dual Row...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Warm up x 3 minutes Banded Shoulder x 1:00 each position Butterfly progression work Drill 1 – arm only box butterfly pull up Drill 2 – reverse bicycle kicks Drill 3 – strict fall- through ( if you have strict pull ups this...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minutes cardio + AMRAP 5:00 8 Air squat 6 Jump squat 8 Empty bar S2OH 6 Empty bar upright row :15 Second row sprint GROWTH & DEVELOPMENT and PERFORMANCE Fight Gone Bad (AMRAP – Reps) Three Rounds, for max reps, of: 60 secs...Read More
Announcements October 10th Columbus Day Holiday – 9:30am only Great Woods Fitness & Performance – Circuit Training Metcon (No Measure) :45 on :15 off/rest Kettlebell swings Kettlebell gobet squat Kettlebell upright row X3 3:00 Bike :45 on :15 off/rest Dumbbell push up Dumbbell overhead press Jump rope- double/single X3 3:00 Row :45 on :15 off/rest...Read More
Announcements October 10th Columbus Day Holiday – 9:30am only Great Woods Fitness & Performance – CrossFit Partner WOD Partner Saturday (Time) Partner Chipper 80 Double under 70 kb swings 53/35 60 bike cal 50 box jump 40 toe to bar 30 deadlift 225/155 20 ring muscle up (30 pull-up) 30 deadlift 40 toe to bar...Read More
Announcements October 10th Columbus Day Holiday – 9:30am only Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Row 3:00 Bike Banded shoulder stretch GROWTH & DEVELOPMENT Jerk 3×3 Jerk Drive heavy weight + EMOM 6 – Split jerk w/ 5 second pause in split before recovery Metcon (Time) 4 Rounds- 10...Read More
Announcements October 10th Columbus Day Holiday – 9:30am only Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Dynamic group warm up Couch/Hamstring stretches GROWTH & DEVELOPMENT and PERFORMANCE Metcon (No Measure) Every minute on the minute- 10 minutes Odd: 10/8 Calorie Row Even: 6-8 Burpee box jump +5 minutes rest Every minute...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 5 minutes LAX ball/foam rolling + Barbell warm up RDL Power clean Front squat Push Press + Deadlift Hang power clean Front squat Push Jerk x 8-10 reps of each GROWTH & DEVELOPMENT Complex (Every two minutes, for 10 minutes) Every 2:00 – barbell...Read More
