Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 5:00 Foam roll/mobilty into 5:00 AMRAP easy :03 bike 2-3 strict pull up 5 Empty barbell thruster 2-3 Bar facing burpee GROWTH & DEVELOPMENT Metcon (3 Rounds for reps) AMRAP 10 9/7 Calorie Bike 5 S2OH 95/65 10 Hanging Knee raises/ 15 AB sit...Read More

Announcements THURSDAY PM CLASSES CANCELLED Yoga is still on @ 6:30PM Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 Sets of the following: 1:00 Cardio 20 Banded pull apart 15 Banded Press 10 Banded Good morning :20 seconds hollow hold GROWTH & DEVELOPMENT Deadlift Emom 8 3 Reps touch n go...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 2x 15 air aquat 10 pass through 20 double under 5 Burpee step up GROWTH & DEVELOPMENT Metcon (2 Rounds for time) 0-15:00 3 Rounds for time 25/20 Calorie row 20 Alt. DB snatch 15 DB Goblet squat 10 Single DB...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Banded shoulder stretch Into Barbell warm up Empy bar athletes on their own go through as they need: Snatch grip RDL Snatch pull Hang muslce snatch Snatch balance Hang squat snatch GROWTH & DEVELOPMENT Pressing Every :90 seconds x 6 Sets 8...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 Sets warm up- 1:00 ski 20 air squat 20 glute bridges 20 wall angel 5 snatch balance + 5 ohs pvc 10 behind the neck sots pvc GROWTH & DEVELOPMENT Back squat Every 90 seconds 5 Sets 2 reps @85-90% Metcon (AMRAP –...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Emom8:00 1. 11 Cal row 2. 11 Burpee over rower GROWTH & DEVELOPMENT and PERFORMANCE Metcon (6 Rounds for time) Every 5:00 x 30:00 15 Cal Bike 15 ab mat sit up 30 double under (60 single) 15 air squat 200m row...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 6 Burpee 10/10 DB upright row 6 Ring row 12 Hollow rocks 10/10 DB strict press X 3 GROWTH & DEVELOPMENT Super set Strength accessory work: 4 sets 1/2 kneeling DB strict press 12/12 Barbell bent over row 8 Accumulate 1:00 plank Resting as...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets 1:00 Bike :30 Double under 10 Push up 10 KBS GROWTH & DEVELOPMENT and PERFORMANCE KRISSY WEINSTEIN (Time) For time: 24-18-12-6 Hang power clean 95/65 Burpee box jump over 24/20 Alt. DB snatch 50/35 **200m Run between each movementExample: 24 HPC 200...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2x 1:00 Cardio 20 Banded pull apart 15 Wall angels 15 PVC pass thru 10 PVC OHS :30 medball/plate overhead hollow hold GROWTH & DEVELOPMENT Push press/Split Jerk Every :90 build 10 Push press 8 Push press 6 Push press 4 Split Jerk 2...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) For time with partner: 75 Hang power clean 115/75 75 Single arm DB press (alt sides every 5) 15 Burpee box jump 500m Row 75 Hang power snatch 75 DB alt Snatch 15 Burpee box jump .5 mile assault bike 75 Double under each (broken up...Read More