Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT Metcon (Time) 5 Rounds for time: 1 Wall walk 5 DB burpee to stand 10 DB S2OH Rest 3:00 rest 5 Rounds for time: 40 Single Under 10 Thruster 75/55 5 Lateral Burpee over barbell Rest 3:00 3 Rounds for time:...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Group Foam Roll Group Shoulder Stretch GROWTH & DEVELOPMENT Clean and jerk Every 2 minutes x 12:00 1 clean + 1 Clean and Jerk @ moderate load 70-75% x 6 Sets Strength & Accessory Floor press x 10 reps w/ 2 second pause at...Read More
Great Woods Fitness & Performance – CrossFit Save the date October 29th Halloween Party Find those costumes Warm Up & Mobility 2x 1:00 bike row ski 10 Banded Shoulder press 20 Banded bi curls 15-20 Air squat 15-20 Banded pull aparts 5-10 Banded push ups GROWTH & DEVELOPMENT Metcon (AMRAP – Reps) AMRAP 30:00 15...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike 3:00 Pigeon Stretch 1:00 each side Banded Hamstring stretch 1:00 each side GROWTH & DEVELOPMENT Back Squat 6 Sets- 2 Reps @ each percentage below 1. 50% 2. 60% 3. 75% 4. 80% 5. 80% 6. 80% Metcon (3 Rounds for reps) 6...Read More
Announcements Weightlifting Wednesday!!!! 5:30pm -All levels welcome Weightlifting Sunday!!! 9:30am -All levels welcome Great Woods Fitness & Performance – CrossFit Class Partner WOD Metcon (Time) Teams of 2: 100 Calorie Bike 80 Single arm DB thruster 60 Toe to bar ( knee raises) rest 3:00 1 Mile run *together 80 Single arm Devil press 60...Read More
Announcements Weightlifting Wednesday!!!! 5:30pm -All levels welcome Weightlifting Sunday!!! 9:30am -All levels welcome Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike easy warm up + 2x 10 BB RDL 10 BB or banded Good morning Ring row holds x :10-:15 seconds ( full lock out core tight @ top of...Read More
Announcements Weightlifting Wednesday!!!! 5:30pm -All levels welcome Weightlifting Sunday!!! 9:30am -All levels welcome Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Banded Shoulder stretch 2x Full can raises x 8 reps Banded Internal and external rot. 8/8 Dead hang x :20 seconds GROWTH & DEVELOPMENT Squat clean Every :90 1.1.1 Singles x...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio – loosen up Pec Stretch – 1:00 each side 2x Kettle bell bottom up strict press 6/6 10 kipping swings 10-15 Banded pull aparts 15 Air squat 5 Burpee box jump GROWTH & DEVELOPMENT Strict Press Building up to a 1 RM...Read More
