Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Row- 100m Every minute x 5:00 Banded Shoulder stretch 1-2:00 each side Snatch warm up Squat warm up GROWTH & DEVELOPMENT Metcon (Time) 12:00 on the clock: 6 Rounds for time: 8 Back squat ** off rack @70% of 1RM 8 Calorie assault bike...Read More
Announcements 11/11 Veterans Day Class schedule: 9:30am Partner style workout 4:30-6:30 Open Gym style Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Metcon (Time) Partner Workout- Rx 3 Sets of the following: 20 Bar muscle up (30 Chest to bar ) 30 Ski calorie 20 Devils press x 2 DB 30 Burpee...Read More
Announcements 11/11 Veterans Day Class schedule: 9:30am Partner style workout 4:30-6:30 Open Gym style Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio Pigeon stretch frog stretch 2x Banded good morning Jump squats Glute bridges 10 – 15 reps each GROWTH & DEVELOPMENT Mid hang power clean Building the same...Read More
Announcements 11/11 Veterans Day Class schedule: 9:30am Partner style workout 4:30-6:30 Open Gym style Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minutes bike Prep- Quad, IT band foam rolling into 3x 5 air squat + 5 wall ball 10 PVC pass through + 10 PVC OHS 100m Row GROWTH &...Read More
Announcements 11/11 Veterans Day Class schedule: 9:30am Partner style workout 4:30-6:30 Open Gym style Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike 3 minutes Goblet squat x 8 pauses in the bottom position Wall squat x 16 Banded Walks 25 ft each direction Lunges x 16 ( walking ) 2 sets...Read More
Great Woods Fitness & Performance – CrossFit Metcon (No Measure) With a partner- 16 Rounds 0-40:00 I go, you go style 7 hang clean 165/115, 135/95, 115/75 11 Cal Assault bike 15 Wallball @42:00 10:00 amrap Burpee pull up 2,4,6,8,10 …. Calorie row 6,8,10,12,14…. Growth – burpee targetRead More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio easy warm up + Dynamic warm up into athletes Barbell warm up GROWTH & DEVELOPMENT Accessory work – Deload from lifts 3 sets of the following: A1. DB Split Squats 20×1 tempo x 8 reps each leg rest 1 minute into...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 5-7 min of ankle Hip mobility 3-5 min of thoracic mobility + 3 rds :30 Bike 12 Goblet squat 9 Russian swings 6 strict pull-ups/ Ring row 30 double unders / practice / single under GROWTH & DEVELOPMENT Metcon (No Measure) Emom 30:00 1:...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 5-6:00 foam rolling/ banded stretch GROWTH & DEVELOPMENT High Hang Power clean 5 Sets of 3 Reps From power position no movement with the barbell besides your pull and fast under the bar Build without breaking the hang ** power power power...Read More
