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

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into squat prep Couch stretch foam rolling hamstring, pigeon etc. 6-8:00 Back Squat (5×5 every 2:00 @70% of our baseline# we got last week (3RM) ) Metcon (5 Rounds for time) Every 3:00 x 15:00 12/10 Calorie bike 25 Wallball 20/14 -rest...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Checkmark) 3:00 AMRAP each station + 1:00 rest between Rounds Round 1: 8 burpees over rower + 8 cal row Round 2: 20 wall balls + 100m ski Round 3: 15 DB snatches/side (30 total)+ 15 Jump rope any kind Round 4: Farmer carry Round 5: 14...Read More

Great Woods Fitness & Performance – CrossFit Growth (Time) 1,000m Row/Ski or 50 Calorie bike – 20 sit-up 60 Air Squats -20 Slam ball (each) 50 Box Step-Ups/box jump -20 sit-up 40 Single arm Devil press – 20 Slam ball (each) 500m Row/Ski or 25 Bike calorie 30 KB sumo deadlift high pull – 20...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Pec stretch Banded pull apart Diamond push up 3-5 Foam roll lats X 2 Bench Press (A. Every 2:00 x 5 reps @70% x 5 SETS Into Every :90 3×3 -2 second pause each rep @60% Into B1. Banded tricep push down...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Free stretch mobility 6-8:00 Performance (Time) 10 RFT 8(4/4) DB hang clean and jerk 50/35 6 Bike Calorie 4 Burpee box jump over 24/20 5:00 off 10 RFT 8 DB Step over x 2 DB 50/35 32 Double under 4 G2OH...Read More

Great Woods Fitness & Performance – Fitness Metcon (Checkmark) 1:00 in each stretch Hamstring stretch Pec doorway stretch Light banded good morning 10 deep belly breaths in child’s pose 3 sets each station · 45 seconds on / 15 seconds transition Station 1: Posterior Chain Romanian deadlifts (barbell or DBs) DB Hip thrusts Station 2:...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 2 Sets 10 PVC pass thru 10 Clean Deadlift + shrug 5 front squat 5 strict press 2 Clean Pulls + 1 Hang power clean + push jerk (Building every 2:00 x 5 sets Building to a moderate load for the...Read More

Great Woods Fitness & Performance – Fitness Metcon (Checkmark) Warm up 6:00 AMRAP :30 any machine 10 air squat 10 lunges :30 any machine 10 push up 10 banded pull apart 10 bb RDL 5 Sets 1- AMRAP: 10 DB front squat + 10 DB reverse lunges 2- 10 Calorie row or ski 3- AMRAP:...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets :45 bike row ski Scap pull up 6-8 Kipping swings x 6-8 Wall squat glides x 8 (sit in a wall squat and perform wall angels) Single arm DB hang clean and jerk x 4/4 Burpee x 5 Performance (AMRAP – Reps)...Read More