Announcements ITS THAT TIME OF YEAR! Don’t forget to sign up for the Open! HOODIES will be ordered this week! Last minute orders see me ASAP! Payments can be made to Venmo – @Great-Woods Great Woods Fitness & Performance – CrossFit Metcon (Time) 10 Rounds 12 Push press 95/65 24 Double under (48 Single) I...Read More

Announcements ITS THAT TIME OF YEAR! Don’t forget to sign up for the Open! HOODIES will be ordered this week! Last minute orders see me ASAP! Payments can be made to Venmo – @Great-Woods Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3x 1:00 cardio 15 Banded pull aparts 15 PVC pass...Read More

Announcements ITS THAT TIME OF YEAR! Don’t forget to sign up for the Open! HOODIES will be ordered this week! Last minute orders see me ASAP! Payments can be made to Venmo – @Great-Woods Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio EMOM 10:00 1. 9 Cal row 2. 9...Read More

Announcements ITS THAT TIME OF YEAR! Don’t forget to sign up for the Open! HOODIES will be ordered this week! Last minute orders see me ASAP! Payments can be made to Venmo – @Great-Woods Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike Couch/ Pigeon stretch 1:00 each side 2x 10...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 10 Calorie Cardio 20 Wall squat 15 Toes up DB Romanian Deadlift :30 Second Knee tuck hold x 3 Sets GROWTH & DEVELOPMENT Metcon (Time) 6 Rounds for time: 6 Ski Calorie 6 Ground to overhead 75/55 Rest 3:00 5 Rounds for time: 8...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) 7 Rounds for time with partner: 500m Row 22 Thruster 115/75 16 Chest to bar 10 Wall walk Scaled- 7 Rounds for time with partner: 400m Row 20 Thruster 95/65, 75/55 10 Sumo deadlift high pull 5 Wall walkRead More

Great Woods Fitness & Performance – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2: 0-25:00 Amrap style 100 Wallball 75 Power clean 95/65 50 Box jump over 25 Barbell lateral burpee @30:00 -45:00 Amrap style 15:00 100 Double under 50 Front squat 25 Dual Devil Press 15 Bar muscle up (20 C2B or...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 sets 1:00 bike row ski 15 wall angels 10 Ground seated barbell strict press 10 (5/5) thread the needle :30 Deadbugs () GROWTH & DEVELOPMENT Back squat Every :90 seconds 5 reps @ 75% 3 reps @ 80% 1 rep @ 85% 1...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3x 1:00 Cardio 12 Alt lunges 8 Burpee to plate 12 Plate ground to overhead GROWTH & DEVELOPMENT Metcon (5 Rounds for reps) 6:00 Amrap 8/6 Cal R ow 12 Wallball 2:00 rest 6:00 Amrap 8 Push up 12 DB S2OH 2:00 rest 6:00...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets- 10 Cal Ski or Row 10 Barbell RDL 10 Barbell Bent over row 10 DB rear fly 20 Flutter kick GROWTH & DEVELOPMENT Clean Complex Power clean + Front squat + Split jerk Every :90 seconds x 7 sets Start moderate and...Read More