Great Woods Fitness & Performance – CrossFit Warm Up & Mobility High hang squat clean + Push jerk (Every 2:00 2 high hang squat clean + 1 Push jerk -build to a heavy ) Hangs don’t have to be rushed and touch n go. You can drop and reset- YOU HAVE 2 minutes. Let’s not...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Performance (AMRAP – Rounds and Reps) 12:00 AMRAP 250 Row 10 (5/5) DB hang clean and jerk 15 Wallball -2:00 rest 12:00 AMRAP 250 Ski 15 KB swing 10 Box jump -2:00 rest 12:00 AMRAP 40 Double under 10 DB snatch 10 Burpee over...Read More

Great Woods Fitness & Performance – Fitness Metcon (Checkmark) WARM-up 2 Rounds (easy → moderate): 30 sec Bike or Row 10 Air Squat 8 Push-ups (incline if needed) 10 DB Deadlifts (light) 20 sec Plank 🔥:45 work / 🔥:15 rest x 4 STATION 1 – MACHINE Bike/Row or Ski Goal: Hard but sustainable pace STATION...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio + 2 sets 10 Air squat 10 Glute bridges 10 Banded good mornings :20 deep squat stretch elbows in knees (pry open) 10 Banded lateral walks 10 Heel raises (on toes) Back Squat (5 x 5 @ 75% of our 3RM from...Read More

Great Woods Fitness & Performance – CrossFit Partner Saturday (Time) 4 Rounds for time: 40 Double under each 30 Deadlift 185/135 25 GHDSU w/ Medball 20/14 (25 Toe to bar or 30 Medball sit up) 20 DB snatch 50/35 Sync 20 BF burpee 15 Front squat 10 Squat clean 5 Rope climb ( 10 Wall...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio 2x 10 PVC pass-throughs 10 Behind-the-neck presses 10 Around-the-worlds (5 each way) 10 Scap push-ups 10 Banded pull-aparts (light band) 10 Banded external rotations per Bench Press (Every :90 x 8 Sets Bench press 5×5 @ 72% Close-grip bench: 3×5 @ 65%)...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike/Row/Ski Athlete foam roll/mobility work Growth (No Measure) Every 2:00 x 10:00 10 Calorie Row 10 lateral Burpee over the rower @ 15:00 – 22:00 AMRAP 7 7 Front squat 75/55..65/45 12 Ring row 7 Bike Calorie @ 25:00 – 39:00 AMRAP 14:00...Read More

Great Woods Fitness & Performance – Fitness Warm Up & Mobility 2 Rounds: 30 sec Banded Monster Walks (forward/back) 10 DB Sumo Deadlift High-Pull technique only, light 12 Ring Rows (tempo: 2-sec pause at top) 12 Reverse Lunges (bodyweight) 20 sec Glute Squeeze Bridge Hold Metcon (Checkmark) A — Legs & Glutes x 5 sets...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 2 Sets 10 PVC pass thru Banded pull apart + front rack opener 5 Clean Deadlift + shrug 5 front squat 5 strict press 1 Hang squat clean + 1 Squat clean + 1 Split jerk (Every 2:00 x 12:00 Build...Read More

Great Woods Fitness & Performance – Fitness AMRAPS (5 Rounds for reps) 3:00 AMRAP 1:00 Rest 5x 4:00 work Rounds 1/3/5 6 Burpee 10 Goblet squat 10 DB dual push press 6 Calorie any machine Rounds 2/4 15 Double (30 Single under) 10 KB Swing 10 Box jump over 6 DB dual Thruster into 4-minute...Read More