Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike Banded Lat walks Pigeon Stretch , Couch Stretch GROWTH & DEVELOPMENT Front Squat 2 Sets of 4 Reps HEAVY 2 Sets of 2 Reps HEAVY 1 Rep HEAVIEST ** going off last weeks and previous build numbers # Resting as needed Metcon...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2-3Sets 1:00 Any Cardio 10 KB swing :30 Hollow rock 10 KB RDL ( 2 KB) GROWTH & DEVELOPMENT and PERFORMANCE Michelle Cote (AMRAP – Reps) 3 Sets of the following: 1:30 Work + :30 Rest of each movement “KB WOD” 1. Alternating KB...Read More
Great Woods Fitness & Performance – CrossFit Metcon (Time) Strength with a partner 12:00 EMOM Min 1- partner A completes 1 power clean + 1 squat clean Min 2- partner B completes the same complex continue to add load to the bar until time expires AMRAP (with a Partner) 21:00 30 Cal Row 20...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio + Banded Shoulder stretch 2:00 each side Pec stretch GROWTH & DEVELOPMENT Push Press Every :90 seconds 5 sets of 3 Reps heavier than last week Metcon (4 Rounds for time) Every 7:00 x 28:00 (4 sets) 200m Run 12 DB Hang...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 Row 1:00 Ski 1:00 Bike 1:00 Jump rope X 2 sets Athletes choice free stretch GROWTH & DEVELOPMENT Metcon (Time) 3:00 on 12 Deadlift 9 Hang clean 6 S2OH @ 95/65 + Max Calorie Bike in remaining time 1:00 off x 4 sets...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3x 1:00 Bike row ski 15 Wall squat 10 Banded pull apart 10 BTN Snatch grip sots press *empty barbell :30 Hollow hold GROWTH & DEVELOPMENT Clean deadlift + Hang squat clean Every Minute on the minute @ 70% of max clean x 10...Read More
Great Woods Fitness & Performance – CrossFit Front squat 5 sets, every 2:00 x 10:00 4 Reps @85% 3 Reps @ 85% 2 Reps @90% 1 @ 95% 1 @ 95 or heavy single if youre on 🔥 Metcon (AMRAP – Rounds and Reps) With a Partner 30:00 Amrap 200 Double under (400 Single) 50...Read More
Announcements No OPEN GYM Easter Sunday Monday 18th 9:30am Class Only Great Woods Fitness & Performance – CrossFit Metcon (Time) A. 30/25/20 w/partner Hang power snatch 95/65 … 75/55 Calorie row/ski/bike Wallball Rest 4:00 B. 10 RFT – I go, you go w/partner 4 toe to bar 6 ohs 95/65 8 box jump Rest 4:00...Read More
Announcements No OPEN GYM Easter Sunday Monday 18th 9:30am Class Only Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 Sets 15/12 Calorie Bike Row or Ski 10/10 Single arm DB Press 20 Banded pull aparts 20 Fast feel plate hops 20 Russian twist with light medball or DB GROWTH & DEVELOPMENT...Read More
