Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 5:00 Free stretch/bike/foam roll GROWTH & DEVELOPMENT Strict Press (Max + Drop sets ) Strict Press building to a heavy single in 10:00 into 5 sets of 5 reps @ 70% of your max hit for the day Every :90 seconds Metcon (3 Rounds...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike 2 rounds Get that heart rate up 100m row 8 alternating box step up 4 clean and jerk 95/65 (or lighter) 1:00 bike @ a good pace GROWTH & DEVELOPMENT Metcon (4 Rounds for time) Every 10:00 for 40:00: 250m row 10...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes bike + 2-3 Sets 12 Wall squats :20 each side calf stretching ** Empty bar 10RDL ( snatch grip) 8 Snatch high pull 6 Snatch balance 4 OHS GROWTH & DEVELOPMENT Front Squat (3 Sets, resting as needed between sets ) 3...Read More
Great Woods Fitness & Performance – CrossFit Metcon (Time) 10 Rounds with partner: 200m run 20 Hang power snatch 7 Sync BFB 28 Wallball * alternate runner each round * partner hangs from the rig while the other snatches (work can only be completed if a persons feet are off the floor)Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Warm up- 1:00 Bike 1:00 Ski 1:00 Double under x 2 Banded walks x 10 Banded Thruster x 10 Pigeon stretch x :30 each side x 2 GROWTH & DEVELOPMENT Back Squat (5 Sets Building, Resting 2-3 between sets) 5 Sets of 3 Reps...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 assault bike or run 2 sets :30 jumping jacks :30 hand release push up 1:00 air squat 1:00 step back lunges GROWTH & DEVELOPMENT Metcon (Time) 8 Sets 12 DB Hang squat clean 12 DB Front rack reverse alternating lunges 12 Ring row...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes assault bike, or 800m jog 2 Rounds 12 wall angels 8 lunge elbow to floor ( 4 each side ) 6 inchworms GROWTH & DEVELOPMENT Strength & Accessory 1a. Strict Press x 6 reps 1b. DB Dual upright rows x 12 reps...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike 5:00 amrap style easy zone 1 :30 high knees 5 push up to downward dog 10 Air squat GROWTH & DEVELOPMENT Metcon (Time) 30-20-10 Sand bag front squat Sand bag facing burpee into 30-20-10 Alternating DB snatch Box jump into 30-20-10 Cal...Read More
Announcements Memorial Day – 9:30am only Partner Style Great Woods Fitness & Performance – CrossFit Metcon (Time) Chipper with Partner 300 KB swings 300 Double under (1000m Ski) 150 Cal Row 150 Wallball (goblet squat) 100 Plate OH lunges 45/25 100 DB hang clean + jerk 50/35 50 Single arm Devil press 50/35 50 Burpee...Read More
