Great Woods Fitness & Performance – CrossFit Warm Up & Mobility HAPPY BIRTHDAY NIA !!! 3 min cardio Couch stretch Hamstring stretch Pigeon stretch Back Squat (BASELINE: Establish a 3RM 10-15 minutes ) Use this number as your “training max” for percentage work over the next 12 week cycle NIA HOYLE (AMRAP – Rounds and...Read More
Great Woods Fitness & Performance – CrossFit Partner fun (2 Rounds for time) 20:00 on the clock: 3 Rounds 10 toe to bar …10 Box jump over ** 10 partner deadlift 315/225… 275/185 10 Box jump over … 10 toe to bar Into 50 Partner burpee (1 plank.. 1 burpee over partner) Rest remaining time...Read More
Great Woods Fitness & Performance – CrossFit Black Friday Workout till you DROP (AMRAP – Reps) 0-5:00 45/38Calorie row Max sit ups in remaining time 5-10:00 AMRAP 10 deadlift 115/75 8 lateral burpee 6 toe to bar 10-15:00 Max DB step up Every time you stop/drop perform 8 goblet squat 15-20:00 AMRAP 10 Wallball 8...Read More
Great Woods Fitness & Performance – CrossFit Warmup: 3:00 CARDIO + athlete choice Metcon (AMRAP – Reps) With a partner: 8:00 AMRAP 20 Hang power snatch 75/55 20 Lat burpee over barbell 20 Front squat -simple/fast/spicy- 2:00 REST AMRAP 15:00 I go, you go movements 8 DB box step over 50/35x 1 DB 4/4 KB...Read More
Great Woods Fitness & Performance – Fitness HIIT (Checkmark) “CARDIO LADDER — 6 ROUNDS” Work: :40 on / :20 off Rest 1:00 between each full round STATION 1 — Machine Sprint Row / Bike / Ski — rotate every round Goal: uncomfortable → push speed, not power STATION 2 — Box Step-Overs (no jump no...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Machine Into 2X 10 Air squat 10 glute bridges 10 push up Leg swings PVC pass thru PVC around the world Metcon (Time) buy-in 800m run (1000m Row/50 Calorie bike) Into For time 40 Calorie bike/50 Calorie row 50 Wallball 10/14 40 Deadlift...Read More
Great Woods Fitness & Performance – CrossFit Metcon (Time) Sunday sweat fest Emom 15:00 Minute 1. Max cal row Minute 2. Max cal bike Minute 3. Max cal ski GOAL 130-175 Calorie Chipper 50 Burpee to target overhead 100 Double/ 200 Single under 40 Alternating no weight step ups 60 KBS ( light- keep it...Read More
Great Woods Fitness & Performance – CrossFit Metcon (No Measure) 20:00 AMRAP with partner 20 Single arm thruster 50/35 30 Plate ground to overhead 45/25 20 DB snatch 30 OH plate reverse lunges 20 Burpee to plate @22:00-30:00 I go you go style – full complete rounds before alternating 6 DB hang cluster 50/35 per...Read More
