Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 Ski 2:00 Row 2:00 Bike Into banded shoulder stretch Metcon (Checkmark) EMOM (30 min) Min 1: 40–60 sec Handstand Walk or max distance Min 2: 8–10 Bar Muscle-Ups or 12–15 C2B Min 3: 50–70 Double Unders Min 4: 14/12 Cal Bike Min 5:...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3;00 Cardio 2x Banded lateral walks Banded goodmorning Banded pull apart Wall squat 10-20 reps ^ Ring row Dead hang Scap push up 10 reps ^ Back Squat (At your own pace for 10:00 Perform 6×1 @ 92-94% of 2RM) Performance (Weight) For time:...Read More

Great Woods Fitness & Performance – CrossFit Metcon (3 Rounds for time) 3 rounds for quality 500m Row 25/20 Cal Bike 50 Jump Rope 20 Shuttle run (down and back =2) 30 Russian Kettlebell Swings 20 GHDSU Sit-Ups Rest 60–90 sec between roundsRead More

Great Woods Fitness & Performance – CrossFit Metcon (Checkmark) Teams of 2: 0-25:00 Amrap style 100 DB S2OH 50/35 75 Power clean 95/65 50 Box jump over 25 Barbell lateral burpee @30:00 -45:00 Amrap style 15:00 100 Double under 50 Front squat 25 Dual Devil Press 15 Bar muscle up (20 C2B or Pull up)Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Banded hamstring stretch + Death March down and back (light DB weight) Back extensions x 15-20 Super mans x 10 Hollow rocks x 10 + hold x :20 2 sets Deadlift (4 Sets of 3 Reps @ 85% Every 1:30 ) CrossFit...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 rounds 30 sec easy row or bike 10 air squats (3 sec down) 10 PVC pass-throughs 10 alternating lunges + reach 20 sec jump rope (easy pace) Metcon (Checkmark) Performance Min 1: 12/9 Cal Row Min 2: 18 Wall Balls Min 3: 10...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Couch stretch Banded shoulder stretch + lift prep 5-8:00 (^^^ Grab bars move, get on the racks – after coach goes over workout) Back Squat (Every 2:00 x 10:00 90% of 2RM we hit 3 weeks ago 5 sets of 2 )...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 rounds: 30 sec Bike / Row (easy → moderate) 20 PVC pass thru 10 Air Squats 10 Scap Pull-Ups or Ring Rows 10 Hollow rocks Goal: elevate heart rate + wake up pulling muscles. Metcon (AMRAP – Rounds and Reps) AMRAP: 16:00 12...Read More

Great Woods Fitness & Performance – CrossFit CrossFit Games Open 13.3 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-upsDone partner format – split up however RMU L1-BMU L2- 60 C2B Rest till 15:00 (Checkmark) 12:00 AMRAP 20 Calorie Bike 20 Hang cluster 96/65 20 Box...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Banded hamstring stretch + 2x 10 Babrell RDL 10 Walking lunges 1 wall walk into :10 HS hold 10 Ring row 10 Banded face pulls Into 3x 12-15 reps back extensions every 2 minutes or so Deadlift (Every 2:00 x 10:00 5...Read More