Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio warm up 6:00Amrap 25ft banded walks 10-15 banded good morning 5 Push up to down dog 20 plank alternating shoulder taps 10 hollow rocks GROWTH & DEVELOPMENT Metcon (3 Rounds for reps) 8:00 Amrap 1 5 HR push up 250m row 15...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3x 1:00 bike 12 Air squat 15 banded pull apart 20 alt dead bugs GROWTH & DEVELOPMENT Bench/ Split squat DB bench x 15 reps @ 20×1 Into DB split squat x 12/12 X 4-5 sets Metcon (2 Rounds for time) 2 For time:...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility OPEN WARM UP 250 ski 15 KB swings 10 Step overs :20 HS hold X 6:00 amrap Warm up pre wod 2x 1 wall walk 6 DB snatch 8 box jump over Rest 1:00 Class Partner WOD Metcon (Time) 0-35:00 For time with partner:...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 250 ski 15 KB swings 10 Step overs :20 HS hold X 6:00 amrap Warm up pre wod 2x 1 wall walk 6 DB snatch 8 box jump over Rest 1:00Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 Bike 2:00 Ski 2:00 Row Metcon (AMRAP – Reps) Amrap 20:00 100 Double under (150 Single) 10 Burpee 20 Push up 30 Sit up 40 Body weight Alt. Lunges ROMWOD 15-20 minute Full body romwodRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Banded lateral walks 25/25ft Glute bridges 12 reps X 2 Couch stretch x 1:00 each side GROWTH & DEVELOPMENT Front squat 5 Sets X 5 reps @ 65% across Metcon (AMRAP – Reps) 10:00 Amrap 3,6,9,12 etc. Clean + Jerk 75/55 Hanging...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets easy warm up 1:00 Rowing 12 Ring row :30 Jump row 12/12 Single arm 1/2 kneel strict press :30 Hollow rocks GROWTH & DEVELOPMENT and PERFORMANCE NEON JOE (Time) 3 Rounds for time: 25 Calorie Row 75 Double under 10 Alt. DB...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) With partner for time: 3 Rounds 30 Wallball 30 Power Snatch 75/55 30 Burpee box jump 30 Push press 30 Calorie row 30 Push up 30 Back squat 185/135 ** from the ground L1: 155/105 Scaled 1 Barbell 30 wallball/goblet 30 Deadlift 75/55 30 burpee step...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) In teams of 2, complete 6 Rounds : 500 Meter Row 
 40 DB snatches 30 Wall-Ball Shots, 20/14 lbs 
20 DB box step overRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3x 1:00 bike row ski 5-10 Empty bar hang muscle snatch 10-15 Wall squat :30 plank hold GROWTH & DEVELOPMENT Back squat Every :90 seconds 5 sets x 1 rep @85-90% PERFORMANCE Snatch complex Every :90 seconds 6 sets x 1 complex of: Power...Read More