Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio wake up Couch stretch Into 5reps of each Clean grip RDL Tall squat clean Front squat Shoulder taps x 20 Dead hang :10-:20 Kipping knee raises 8-10 X 2 Back Squat (5×3 Reps @ 85% of your 2RM Last week Every 2:00...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) With a partner for time: 1000m Row or ski 80 KB Swing 53/35 60 Toe to bar 40 Squat clean @ 85% of 1Rm while … AMRAP 15:00 is constantly going 8 Shuttle run (down and back is = 1 rep) 10 HSPU 12 S2OH 115/85...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike row ski 3:00 Banded hamstring stretch Into 2x Banded good morning Banded pull apart Wall angels Wall squats Deadhang Deep squat rotations 10-15 reps Deadlift (5×5 @ 70% Every :90) Performance (Time) For time 30 OHS 95/65 20 Devil press 50/35 10 RMU...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike 1:00 Row 1:00 Ski 1:00 X 2 Free mobility Metcon (Checkmark) Emom 30:00 1- :45 HSPU/ Wall walk (whatever you are worse at 🙂 ) 2- 12/10 Ski cal 3- 15 Double DB snatch 50/35 4- :45 GHDSU / abmat sit up 5-...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility High hang snatch + hang snatch + snatch + OHS (6 Rounds for weight) 1 high hang 1 hang 1 snatch 1 OHS Every 2:30 x 6 building as heavy as possible GROWTH & DEVELOPMENT High hang clean + hang clean + clean +...Read More

Great Woods Fitness & Performance – Fitness Metcon (Checkmark) HOLIDAY HANGOVER BURNER 2 Rounds 4:00on 2:00 off 1• 15/12 Bike 15/12 Row AMRAP -2:00 rest 2• 15 Wallball 12 Lateral burpee 9 Box jump over AMRAP -2:00 rest 3• 12 Hang clean 115/85..95/65 12 S2OH 12 Front squat AMRAP -2:00 rest 4• 20 Russian swing...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Performance (Time) Every 2:00 250m Row X 6 Sets Goal is get faster @ 15:00 For time: Chipper for Time 75 double unders 40 pull-ups 30 handstand push-ups 40 chest-to-bar pull-ups 75 double unders Rx+ 75 double unders 40 chest to bar 30 Handstand...Read More

Great Woods Fitness & Performance – CrossFit Warmup: 3:00 cardio 2 rounds: 10 banded good morning 10 air squats 10 alternating lunge 10 glute bridges 3-5 inch worm 10 back extension 20 jumping jacks Back Squat (Week 6!!! Half way through our 12 week cycle This week – 2RM back squat ( just like before...Read More

Great Woods Fitness & Performance – CrossFit Class Partner WOD Metcon (Time) 3 Rounds (each partner completes 3 full rounds) 12 Power Snatches (95/65) 12 Chest-to-Bar Pull-Ups ( 6 BMU ) 40 Double Unders 3 Rounds (split work as needed) 500 m Ski Erg 30 Box Jump Overs (24/20) 20 HSPU , Hand-Release Push-Ups 3...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 min easy row / bike / ski Into 2x 10 band pull-aparts 10 banded face pulls 10 scap push-ups 10 PVC or empty-bar pass-throughs Bench Press (Bench Press 4×4 @ 80% + Bench press 2-sec pause bench: 3×2 @ 70% Every :90 Seconds...Read More