Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike Row Ski Into Athletes choice free stretch GROWTH & DEVELOPMENT Metcon (Time) 400m Run 15 Bike 15 Wallball 400m Run 12 Ski 12 Wallball 400m Run 9 Burpee box jump over 9 Wallball 400m Run 15 Ski 15 Wallball 400m Run 15...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3x 1:00 bike row ski 10-15 PVC pass thru 15 BB RDL 5 BB OHS 5 BB snatch balance GROWTH & DEVELOPMENT Bench Press Every :90 seconds *building off previous weeks 2 reps 2 reps 1 rep 1 rep 1 rep Metcon (AMRAP –...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Foam roll x 5:00 stretch mobikity Bike 3:00 into Running warm ups 2:00M repeats Rest :30 seconds between 4 sets GROWTH & DEVELOPMENT Metcon (4 Rounds for time) 4 Sets 400 Meter Row 12 KB swing 400 Meter Ski 25 Slam ball 400 Meter...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike 1:00 couch stretch each side Directly into squat warm up (Long workout today) GROWTH & DEVELOPMENT and PERFORMANCE Front Squat 3 Reps @ 85% x 2 sets 2 Reps @ 85% 1 @ 90% 1 @ 90% 1 @ 95% Resting 2-3...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 Cardio :30 thoracic rotation (deep squat) 1:00 pec stretch PVC Pass thru + OHS X 3 sets GROWTH & DEVELOPMENT Strict Press Strict press x 5 Reps Resting 1-2:00 between x 6 sets EMOM Every minute on the minute x 6:00 10-15 Push...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Athlete mobility foam roll of choice GROWTH & DEVELOPMENT Metcon (4 Rounds for reps) 5:00 AMRAP 100m Row or Run 15 Air squat 10 Double DB hang snatch 2:30 rest 5:00 AMRAP 6 Cal Bike 6 Box jump over 6 Pull-up/...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3x 1:00 Bike 10/10 DB upright row 15 DB RDL 15 PVC pass thru 15 V ups GROWTH & DEVELOPMENT Bench Press (3,3,2,1,1 ) Every 2:00 Metcon (Time) Buy in- 500m Ski 1-10 Bar facing burpee 10-1 Thruster 75/55 Buy out- 500m Ski PERFORMANCE...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes bike/row/ski Couch Stretch x 1:00 each side 2 Sets :45 row 10 Step up 10 Wall squat 1:00 Front rack opener :30 each side Build up to a heavy clean 0-6:00 STEVEN LE (Time) 0-25:00 5 Rounds for time: 500/400m Row 12...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3x 15/12 Row 15 Glute bridge 15 Banded pull apart :30 Hollow hold GROWTH & DEVELOPMENT Front squat 3 Reps @ 80% 3 Reps @ 85% (weight we did last week) 2 Reps @ 90% 1 @ 90% 1 @ 90% * For those...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 Bike row ski or 200m Run 10 Wall angels 10 Kipping swings ( controlled hollow- arch staying tight ) 15-20 PVC pass through 6-8 Back extension into :15 Seconds soreson hold GROWTH & DEVELOPMENT Super sets Standing DB Strict Press Single arm 12/12...Read More