Great Woods Fitness & Performance – CrossFit Partner Saturday (Time) Partner Chipper 80 Double under 70 kb swings 53/35 60 bike cal 50 box jump 40 toe to bar 30 deadlift 225/155 20 ring muscle up (30 pull-up) 30 deadlift 40 toe to bar 50 box jump 60 bike cal 70 kb swings 80 doulble...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike 3 sets 1:00 ski 25 jump rope 15 Wall squat 1 set 5 pull up/ jumping 20 Jump rope 3-5 thruster @ your heaviest weight -Rest 1-2- 1 set 3-5 chest to bar / jumping 20 jump rope 3-5 thruster @ your...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio GROWTH & DEVELOPMENT and PERFORMANCE Metcon (AMRAP – Rounds and Reps) 35:00 Amrap 500m Row 15 KBS 15 Box jump/Step up 20/15 Row ski or bike / 400m Run **Try not to spike heart rate before the 15:00 mark. Once you pass...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 1:00 each side couch stretch 1:00 each side pigeon stretch :20 on :10 off x 6 sets Double under work GROWTH & DEVELOPMENT Clean + Front squat + Clean + jerk Every :90 seconds at moderate build just to touch on these...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 12 cal row ski or bike :30 double under work 12 empty bar strict press 6 empty bar front squat 4 empty bar snatch balance + 2 OHS :30 hollow rock X 3 sets GROWTH & DEVELOPMENT Metcon (3 Rounds for reps) 8:00 Amrap...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 2x 12 goblet squat 12 kbs 1 wall walk + :20 hold :20 tuck hang GROWTH & DEVELOPMENT and PERFORMANCE Front squat Front squat @70% 5 sets x 5 reps SEAN MCCARTHY (Time) 10-1 Thruster 135/95 1-10 HSPU ** **HR Push upExample-...Read More

Great Woods Fitness & Performance – CrossFit Metcon (2 Rounds for reps) 0-10:00 10:00 Amrap 100 Double under 20 Cal Assault bike 500m Row 10-35:00 25:00 Amrap Alternating movements with partner 2 Devil press 50/35 4 DB Thruster 6 Push up 8 Toe to bar / Sit up 10 Front rack Lunges @95/65 12 Box...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Rowing – loosen back get it warm Prep- 15 Touch toes hands to sky (bend and snap folks 😊) 15 Banded good morning High knees Butt kicks 10 Push up to down dog 1-2 sets 2x BB RDL x10 BB bent over row...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 1:00 pigeon each side 1:00 couch each side 1:00 banded ham string each side Metcon (4 Rounds for reps) Emom 20:00 1. 14/11 bike 2. 14/11 Row 3. 14/11 ski 4. :45 seconds max burpee 5. REST ROMWOD 15-20:00 Full body romwodRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Emom 8:00 1. 13 cal row 2. 13 burpee over rower 😝 GROWTH & DEVELOPMENT and PERFORMANCE JAKE MULLINS (Weight) 0-16:00 3 Rounds for time: 21 Chest to bar pull up 15 Toe to bar 9 Bar muscle up @20:00 – 30:00...Read More