Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike Pec Stretch 1:00 each side Banded Shoulder Stretch 1:00 each side 2x 3 Strict Pull up / 6 Ring row 3 Burpee no jump 6/6 Single arm American KB swing GROWTH & DEVELOPMENT Strength & Accessory 1, A1. DB Standing strict press...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 sets 1:00 cardio 15-20 banded pull apart KB windmill 4x each side 15 ab mat sit up GROWTH & DEVELOPMENT and PERFORMANCE Metcon (No Measure) EMOM 40:00 1. 15/12 Calorie Row 2. 16 Alt. DB Hang clean and jerk ( in sets of...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio BB warm up/PVC pipe 2 Rounds 5 Reps of each Snatch grip RDL @ knee Muscle snatch Power snatch @ knee OHS, full depth controlled Snatch grip press from behind the neck (in squat if able) GROWTH & DEVELOPMENT Push Press MAX...Read More

Announcements 9:30AM tomorrow CANCELED!! Replaced with 8:30am instead! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 CARDIO 5:00 Mobility- Athletes choice GROWTH & DEVELOPMENT Metcon (Time) 40:00 CAP 400m Run 25 Pull up 400m Run 25 Pull up 400m Run 100 Air squat 400m Run 100 Air squat 400m Run 50...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Banded lateral walk x 10 each way 15 Wall squats 10 Alt. Deep squat thoracic rotation 8 Kipping swings x 2 sets GROWTH & DEVELOPMENT and PERFORMANCE Front Squat 3 Sets of 4 Reps with 1 second pause for each rep 75-80%...Read More

Great Woods Fitness & Performance – CrossFit Metcon (No Measure) 0-20:00 With partner Partner 1 400m Run Partner 2 AMRAP 6 S.A Alt Devils press 50/35 9 Toe to bar 12 DB alt Snatch @20:00 100/80 CAL ASSAULT BIKE @30:00-50:00 20:00 With partner Every 2:00 AMRAP I go You go 12 Burpee box jump over...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike 1:00 pec stretch 10 Alt. deep thoracic squat rotation 10 Russian baby maker 1:00 each side banded hamstring stretch GROWTH & DEVELOPMENT Push Press Every minute on the minute x 8:00 1 Push press Heavier than last weeks doubles 85-90 Metcon (Time)...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets 200m Jog 15 Double under ( 30 single) 15 Air squat 12 Alt DB snatch :30 seconds hollow rock GROWTH & DEVELOPMENT Metcon (Time) 4 Rounds for time: 400m Run 20 Wall ball 20 Box jump + 5:00 rest 4 Rounds for...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400m Jog 3 Sets BB strict press x 10 reps BB upright row x 10 reps Push Ups x 10 reps Air squats x 10 reps GROWTH & DEVELOPMENT Clean Deadlift + Hang Squat clean (Every 2 minutes, for 10 minutes) 5 Sets @...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Foam Rolling ( TFL, QUADS, PSOAS, LATS, PECS) -get in there 5:00 Hand stand walk practice EMOM 8:00 :30 practice :30 rest ALSO HSPU work NEGATIVES/Strict/Kick ups/ etc Coaches will scaled accordingly for each individual athlete GROWTH & DEVELOPMENT and PERFORMANCE George Loring (Time)...Read More