Great Woods CrossFit – CrossFit Mobility Dragon Pose x 2 min/each side Kettlebell Front Rack x 60 secs/side Scap Pull-Ups x 10 reps Warm-up 2 Rounds of: Perfect Stretch x 6 reps 5 Kip Swings 5 Pull-Ups 5 Front Squats/Goblet Squats w/ 2 sec pause 200 Meter Run Rest 60 secs Metcon Metcon (2 Rounds...Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 250 Meter Row 10 Push Press (barbell or dumbbell) 10 Goblet Squats Mobility Kettlebell Overhead Lat Stretch x 10 reps Strength & Accessory Fitness Four sets of: Barbell or Dumbbell Push Press x 8-10 reps Rest 60 seconds Plank to Elbows x 10 reps Rest 60...Read More

Great Woods CrossFit – CrossFit Mobility Overhead Anterior Pec Stretch x 45-60 sec/side Banded Straddle Stretch x 60-120 secs -then- 2 Rounds of: 15 PVC Passthroughs 20 sec Hang Warm-up Fitness: 2 Rounds of: 250 Meter Row 5 Ring Rows 5 Push Ups 20 Flutter Kicks Performance: 5 Reps of each: Snatch-Grip RDL Snatch Pull...Read More

Great Woods CrossFit – CrossFit Warm-up FITNESS: 2 Rounds of: 250 Meter Row 10 Glute Bridges w/ 2 sec pause at top 10 Jumping Lunges/Reverse Lunges (5 each side) PERFORMANCE: Burgener Clean Warm Up Down & Finish Elbows High & Outside Muscle Clean Front Squats Tall Clean (shrug & pull under) Hang Clean Full Clean...Read More

Great Woods CrossFit – CrossFit Warm-up 200 Meter Run –then– DYNAMIC STRETCHING Perfect Stretch Lateral Lunge Hip Openers Inch Worm Leg Swings (Left, Right, Front, Back x 10 each leg) –then– 200 Meter Run Strength & Accessory Four sets of: Bulgarian Split Squat x 8 reps each leg @ 30X1 (Barbell Front Racked or Kettlebells...Read More

Great Woods CrossFit, Great Woods CrossFit – CrossFit Warm-up 60 secs Row/Bike (alternate between rounds) 10 Barbell Good-mornings w/ 31X1 tempo 10 PVC Passthroughs 10 Grasshoppers 60 secs Row/Bike 10 Stiff-Legged Deadlifts w/ 31X1 tempo 10 PVC Around the Worlds (5 each direction) 10 Grasshoppers Strength & Accessory Fitness Four sets of: Romanian Deadlift x...Read More

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Great Woods CrossFit – CrossFit Mobility 10 Kip Swings 20 PVC Passthroughs 10 Scap Pull Ups + 20 sec Hang Warm-up 2 Rounds of: 30 seconds at each station:15 seconds rest/transition 1. Kettlebell Swings 2. Push Press 3. Pull Ups/Ring Rows 4. Box Jump/Step-Overs –then– 400 Meter Run Metcon Fitn: Metcon (Time) In teams of...Read More

WHAT IS LIFT UP AUTISM? Back in October 2013 Josh Everett, TrainHeroic, and more than 350 boxes in the fitness community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called Lift Up Luke. This competition for a cause sought to support early diagnosis and treatment of Autism, raise...Read More

Great Woods CrossFit – CrossFit Mobility Couch Stretch x 60 sec/side Calf Pedaling x 30 reps (15 each side) 5 Inch Worms Overhead Band Distraction x 60 sec/side Warm-up Perform the following at 50-75% effort: Run 200 Meters Row 250 Meters 5 Burpees 5 Box Jumps 5 Burpee Box Jump Overs 6 Alternating Single Arm...Read More