Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Couch Stretch 1:00 each side Quad Foam Roll 1:00 each side 2x Row x 8 Calorie 1 wall walk + 20 second HS hold or tap hold Banded pull apart x 20 GROWTH & DEVELOPMENT Front Squat (Every 3:00) 3 Sets of 6 Reps...Read More
Announcements Saturday AM 5/7- NO 8:30am (Competition Day for most) There will be early 7am partner style open gym for those who wish. Sunday Mother’s Day 🌸 NO OPEN GYM Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets 1:00 Row 10 Wall angels :20 door way pec stretch 5 Hand...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio 5:00 Free Stretch GROWTH & DEVELOPMENT Metcon (No Measure) Emom 40:00 1. Burpee box jump over x :30 2. 10 Calorie Bike 3. Alt. DB Snatch x :30 4. 200m Run 5. Rest On the :30 pieces push the pace it’s only...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 Bike row or ski erg 10 Air squat 15 Banded pull apart 10 Barbell Snatch grip bent over row 25 Double under :20 Second hollow rocks x3 sets GROWTH & DEVELOPMENT Clean deadlift + Hang squat clean EMOM 8:00 1 Complex @ 80%...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike row or ski Dynamic warm up GROWTH & DEVELOPMENT and PERFORMANCE STEVEN MENDES (Time) 0-30:00 800m Run Into For time 25 push up 25 kettlebell swing 25 calorie bike 25 power clean 135/95 25 chest to bar 25 calorie row 25 toe...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike Couch Stretch x 1:00 each side 2 Sets 15 wall squat 15 Banded pull apart :20 Plank shoulder taps GROWTH & DEVELOPMENT Front squat 3 sets of 6 Each rep 1 second pause in bottom 70% ish RPE 5-6RPE- a way of...Read More
Great Woods Fitness & Performance – CrossFit Metcon (AMRAP – Reps) with a partner alternating rounds 30:00 AMRAP 3 deadlifts 115/85 95/65 3 hang power cleans 3 shoulder to overhead 30 Double under 3 Burpee box jump overRead More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike row ski 3:00 Into Pec stretch 1:00 each side Deep squat thoracic rotations x 10-20 reps GROWTH & DEVELOPMENT Push press Every :90 seconds 6 sets of 2 reps Heavier than last weeks 3’s Metcon (4 Rounds for time) Every 4:00 x 4...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio into DYNAMIC Stretch with Coach GROWTH & DEVELOPMENT Metcon (4 Rounds for time) 40/32 Calorie Row 30/22 Calorie Bike 20 Russian KBS @ 53/35 10 HRPU REST 3:00 x 4 Sets PERFORMANCE Metcon (4 Rounds for time) 30/22 Calorie Bike 20/16 Calorie...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 Bike row or ski 15 KB Swing 5 Burpee 15-20 Banded pull apart x 2-3 Sets into BARBELL WARM UP GROWTH & DEVELOPMENT Clean Deadlift + Hang squat clean EMOM 12:00 1 rep @ 75% of your 1RM Metcon (4 Rounds for time)...Read More
