Great Woods Fitness & Performance – CrossFit 2026!!! First Workout of the year! (Time) Partner style: 2026 Row Buy in Into 5 RFT 20 DB thruster 50/35 20 Toe to bar 30 Calorie Bike 40 Front rack lunges 135/95 Into 100 Wallball 20/14 300 Double under ( 1000m ski )Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into 2x Banded press Banded pull apart Barbell hang clean Barbell front squat Barbell hang squat clean Strict press Jerk Tall split jerk banded work- 15-20 reps barbell- 8-10 reps Power clean + Squat clean + 2 Split jerk (Every 2:00 starting...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio + 2 Sets of the following- 5 Burpee 10 Mountain climber 15 Air squat 20 seconds hollow rock Growth & Development (Time) Every :90 seconds x 5 Sets 100m Row 15 Air squat 7 DB Thruster For time: 50 AB mat...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike row or ski 3:00 Couch stretch Into Wall angels Wall squats Walking lunges Banded good morning Dead hang + kipping swings Hollow rocks 10-12 reps all above x 1-2 sets Back Squat (6 sets of 3 reps @ 82% of our week 1...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) Performance Partner Saturday 100 Cal Row 160 Wallball 20/14 120 Double DB Snatches 50/35 80 Power clean @ 135/95 40 Burpee box jump 100 Cal Bike Growth 100 Cal Bike 160 Wallball/Goblet squat 120 Alternating DB Snatches 80 Hang power clean 40 Push press 20 Burpee...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1 minute bike ski or row Banded pull apart Banded good morning x 15-20 reps x 2 rounds Couch stretch, Pec stretch 1:00 per side Metcon (No Measure) 6 Rounds of the following: :30 on :30 off Wall ball/ Goblet squat Ab mat sit...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Couch stretch Banded hamstring + Banded lateral walks Wall squats Seated wall angels Banded good morning Banded overhead press 1-2x Back Squat (5 Sets of 4 @ 80% of week 1 (3RM) ) Performance/Growth (Time) 5 Rounds for Time 12/10 Cal...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 12 Band pull-aparts (palms up) 10 Scap push-ups 12 Band external rotations (each arm) 10 PVC or band pass-throughs 10 DB rows 10 Face pull 10 band lat pulldowns Bench Press (Every :90 x 6 4 reps @ 75% ) Metcon (4...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1 min bike 1 min row 1 min ski 1 min pec stretch X 2 sets, any order Performance/ Growth (Time) Are you Naughty or Nice? Athletes choice of Chipper or is 3 Rounds better for you? Naughty 1 Round 75 Hang Power Snatch...Read More

Great Woods Fitness & Performance – Fitness Metcon (Checkmark) A. Push + Pull Superset 4 rounds: 10–12 DB bench or floor press 12–15 Chest-supported DB rows Rest 60 sec between rounds B. Shoulder + Arm Superset 3 rounds: 12 DB lateral raises 12 Hammer curls 12 Rope or banded tricep pushdowns Accessory Superset 3 rounds:...Read More