Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 6:00 AMRAP 8 cal row/bike/ or ski 8 ring row 12 goblet squat 4 strict pull up 4 kipping swing (Each round ** athletes who can add kipping, add chest to bar, add bmu where strict pull ups are) GROWTH & DEVELOPMENT Metcon (Time)...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike Prep- 10 banded walks each way Frog stretch Couch stretch GROWTH & DEVELOPMENT Back Squat 0-15:00 2 Rep max + 2 drop sets @95% Metcon (AMRAP – Reps) 20:00 Amrap: 8 Toe to bar 10 DB hang clean jerk (5/5) 14/12 cal...Read More
Great Woods Fitness & Performance – CrossFit Metcon (No Measure) With a partner: 0-15:00 30-20-10 Front squat @155/105 60-40-20 Burpee box jump over 24/20 15:00-30:00 30-20-10 Ground to overhead 155/105 60-40-20 Assault bike calorie 30:00-45:00 15:00 AMRAP 50 Alternating DB snatch 50/35 30 Toe to bar 750m row Breaking up as neededRx: 135/95 L1: 115/75Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Foam roll – lats, lower upper back Banded shoulder stretch x 1:00 each position Barbell warm up as group Bent over row RDL Pulls Muscle snatch / clean Tall snatch / tall cleans Into Add the weights!! GROWTH & DEVELOPMENT Clean complex From the...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Prep- Banded good morning x 10 wall Squats x 10 PVC pass through x 10 Push up down dog x 5 GROWTH & DEVELOPMENT Metcon (AMRAP – Rounds and Reps) 15:00 9 Deadlift 135/95 12/8 Assault bike Cal 15 DB single arm...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike/Row or 400m jog 2- 3x 3 Inch worm 5 push up into downward dog 7 banded scap pulls 9 pvc pass through 11 wall angels GROWTH & DEVELOPMENT Push press/ split jerk 2 push press + 1 split jerk Every :90 x...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio 3 minutes Prep- 5 Push up 30 second high plank hold 5 Strict pull up or ring row 10 Air squat :30 second hard on machine of choice x 3 Sets GROWTH & DEVELOPMENT Metcon (6 Rounds for time) Every 4 minutes x...Read More
Announcements Monday October 11th Columbus Day 9:30AM ONLY CrossFit Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 800m jog Back squat prep GROWTH & DEVELOPMENT and PERFORMANCE Back squat 2 RM Drop sets x 2 sets of 2 @ 95% Metcon (AMRAP – Rounds and Reps) 25:00 on the clock As many...Read More
Announcements Weightlifting October 6th 5:30-7:30pm & 10th 9:30-11ish am this week! Monday October 11th Columbus Day 9:30AM ONLY CrossFit Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Prep: AMRAP 6:00 easy easy 10 Air squat 5/5 step up 10 Ring row :30 single/ double under Metcon (AMRAP – Reps) 36:00...Read More
