Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 250 Meter Row 5 Ring Rows/Kip Swings 2 Air Squats + Broad Jump x 3 reps 10 Supermans 20 sec Hollow Hold –then– 10 Squats w/ 2 sec pause (empty barbell/light Kettlebell) Strength & Accessory Fitness Three sets of: Goblet Squat x 8-10 reps @ 3011...Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 10/7 Calories on Assault Bike 10 Banded Passthroughs 100′ Waiters + Farmers Walk (switch at 50′) 5 Burpees –Rest 60 secs– Mobility T Spine on Bench x 10 reps of 5 sec hold Strength & Accessory Fitness Four sets of: Shoulder Press x 8-10 reps @...Read More

Great Woods CrossFit – CrossFit Mobility Hamstring Hip Hinge x 10 (each leg) Banded Pec x 60 secs Warm-up 2 Rounds of: 250 Meter Row 10 Sumo Deadlift High Pulls (empty barbell) 10 Kip Swings (Wide Grip) Strength & Accessory Five sets of: Deadlift x 5 reps @ 75-80% for all sets Rest 20 seconds...Read More

Great Woods CrossFit – CrossFit Mobility PVC Passthroughs x 20 reps (slow and arms fully locked out) 3D Hydrant Warm-up FITNESS: 2 Rounds of: 30 sec Assault Bike 10 Kettlebell Goblet Squats 5 Scap Pull-Ups + 20 secs hang PERFORMANCE: Burgener Warm Up w/PVC Down and Finish Elbows High and Outside Muscle Snatch Snatch Lands...Read More

Great Woods CrossFit – Beginners/On-Ramp Warm-up 2 Rounds of: 200 Meter Run 10 Glute Bridges 10 Dynamic Planks 10 PVC Passthroughs 250 Meter Row 10 Push Ups 10 Ring Rows 10 PVC Around the Worlds (5 each direction) Metcon (3 Rounds for reps) In teams of two, alternating complete rounds: Complete as many rounds and...Read More

Great Woods CrossFit – CrossFit Warm-up FITNESS: 2 Rounds of: 10/7 Calories on Assault Bike 10 Ring Rows 10 Squat Jumps PERFORMANCE: 2 Rounds of: 10 PVC Passthroughs 10 Snatch Push Press 10 Overhead Squats w/ 2 sec pause Fitness Three sets of: Dumbbell Walking Lunges x 20 steps Rest 60 seconds Single-Arm Dumbbell or...Read More

Great Woods CrossFit – CrossFit Warm-up FITNESS: 2 Rounds of: 250 Meter Row 10 Wide Grip Kip Swings 20 sec Side Plank (each side) PERFORMANCE: Burgener Warm-Up w/ empty barbell Down and Finish Elbows High and Outside Muscle Clean Front Squats High Hang Clean (from hip) Low Hang Clean (from knee Clean (from ground) then…...Read More

Great Woods CrossFit, Great Woods CrossFit – CrossFit Mobility Banded Overhead Distraction x 60 secs/side T Spine on Bench x 60 secs 3D Hydrant Warm-up 400 Meter Run 2 Rounds of Cindy: -5 Pull Ups/Ring Rows -10 Push Ups -15 Air Squats 200 Meter Run Strength & Accessory Fitness Four sets of: Dumbbell Shoulder Press...Read More

Great Woods CrossFit – CrossFit Mobility Banded Tricep Stretch x 60 secs/side Kettlebell Lat Stretch x 60 secs Ankle Dorsiflexion on Plate x 60 secs/side Warm-up 2 Rounds of: 50′ Double Overhead Waiter’s Walk 10/7 Calories AB OR 150/100 Meters Rowing 10 Narrow Stance Air Squats Gymnastics Fitness Every 2 minutes, for 18 minutes (3...Read More

Great Woods CrossFit – CrossFit Warm-up 500/350 Meter Row, then…. DOWN & BACK Toy Soldiers Quad Pull Lunge w/ Twist Hip Openers/Reverse Lateral Shuffle High Knees Butt Kicks, then…. 300/200 Meter Row Strength & Accessory Four sets of: Back Squat x 5 reps (first working set @ approx 65% of 1-RM) Rest 30 seconds Strict...Read More