Great Woods CrossFit – Beginners/On-Ramp Mobility Kettlebell Lat Stretch Dragon Pose x 90 secs/side 10 Scap Pull-Ups Warm-up 2 Rounds of: 250 Meter Row 20 sec Hang from Pull-Up Bar 5 Dumbbell Deadlifts 5 Dumbbell Push Press Rest 60 secs Metcon Metcon (Time) In teams of two, complete five rounds each for time of: 5...Read More

Great Woods CrossFit – CrossFit Warm-up FITNESS: 2 Rounds of: Leg Swings x 10 reps (each side) Wide Grip Kip Swings x 10 reps Hip Bridge x 10 reps (2 secs pause at top) PEFORMANCE: w/ PVC Snatch Deadlifts Snatch RDLs Down and Finish Elbows High and Outside Muscle Snatch Snatch Lands 2″, 4″ 6″...Read More

Great Woods CrossFit – CrossFit Mobility Couch Stretch Calf/Ankle on plate 3D Hydrant Banded Pec Warm-up 2 Rounds of: 200 Meter Run 12 Goblet Squats 6 Burpee Box Jump/Step Up Overs Metcon Crossfit Games 2017: Vest Triplet (Time) Four rounds for time of: 400 Meter Run 24 Goblet Squats, 70/53 lbs 12 Burpee Box Jump-Overs,...Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 10/7 Calorie on Assault Bike or 15/10 Calories on Rower 10 Bulgarian Split Squats (each leg) 5 Standing Plate Halo (each direction) Mobility Banded Ankle Dorsiflexion (plate) x 60 secs/side T Spine on Bench x 10 reps Strength & Accessory Fitness Three sets of: Dumbbell Shoulder...Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 250 Meter Row 10 PVC Passthroughs 5 Inch Worms 30 sec Plank Strength & Accessory Fitness Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Dumbbell Death March x 20 steps @ 2011 Station 2 – Side Plank x 45 seconds each...Read More

Great Woods CrossFit – CrossFit Mobility 60 secs each side of: Overhead Band Distraction Banded Front Rack Banded Hip Flexor Warm-up 2 Rounds: 20s on/10s rest, of: 1. Walking Lunges 2. Hang from Bar 3. Squat Jumps 4. Buprees Strength & Accessory Four sets of: Alternating Reverse Lunge (Barbell Front Racked) x 8-10 reps (each...Read More

Great Woods CrossFit – CrossFit Warm-up 400 Meter Run 10 Air Squats 5 Scap Pull-Ups 5 Strict Pull-Ups 5 Kip Swings Rest 2 mins then… 500 Meter Row 5 Dumbbell Press 5 Dumbbell Push Press 5 Toes-to-Bar Metcon Metcon (4 Rounds for reps) In 5 minutes, complete the following: Run 600 Meters Row as many...Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of 20 secs Sprint on Assault Bike 5 Reps of Bear Complex* (empty barbell) 20-30 secs Plank Rest 60 secs *Bear Complex: Power Clean+Front Squat+Push Press+Back Squat+Push Press Strength & Accessory Four sets of: Push Press x 5 reps (first set approx 65%) Rest 30-45 seconds Single-Leg...Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 200 Meter Run 10 Dumbbell Shoulder Press (Light) 10 Goblet Squats 10 PVC Passthroughs 10 Walking Lunges Strength & Accessory Fitness & Performance Three sets of: Bulgarian Split Squats x 8 reps @ 31X1 Rest 90 seconds Dumbbell External Rotations x 8-10 reps @ 2010 Rest...Read More

Announcements July Athlete of the Month: Mike McCracken Member Appreciation Day: Sunday, August 20th @ Norton Mini Golf & Ice Cream (across the street). Bring your family and friends Great Woods CrossFit – CrossFit Mobility Hamstring Hip Hinge x 15 reps each leg -then- 10 Burpees 10 Box Jumps 10 AbMat Sit-Ups 10 Ring Rows/Kip...Read More