Great Woods CrossFit – CrossFit Mobility 5-7 Minutes Stretch of Choice Hip Flexor/Quads (Dragon Pose/Couch) Calves PVC Pasthroughs Foam Roll Warm-up 2 Rounds of: 150 Meter Row 20 Double Unders (30 Single Unders) Rest 30 seconds 15/10 Calories on Assault Bike 10 Banded Tricep Extensions 5 Push-Ups/Single Arm DB Press (each arm) Rest 2 minutes...Read More

Great Woods CrossFit – CrossFit Strength & Accessory Fitness Three sets of: Deadlift x 6-8 reps @ 30X1 Rest 45 seconds Push-Ups x 10-15 reps @ 20X1 Rest 45 seconds Hollow Rocks x 30 seconds (or Hollow Hold) Rest 45 seconds Performance Four sets of: Deadlift x 8 reps Rest 20 seconds Ring Dips x...Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 10 Bottoms-Up Kettlebell Presses (5 each side) 10 Barbell Good Mornings 10 PVC Passthroughs 10 Side-to-Side Front Planks Strength & Accessory Four sets of: Single-Arm Dumbbell Press x 4-6 reps each arm Rest 45 seconds Romanian Deadlift x 6-8 reps @ 30X1 Rest 45 seconds Side...Read More

Great Woods CrossFit – Beginners/On-Ramp Warm-up 2 Rounds of: 10 Bottoms-Up Kettlebell Presses (5 each side) 10 Good Mornings 10 PVC Passthroughs 10 Side-to-Side Front Planks Strength & Accessory Four sets of: Single-Arm Dumbbell Press x 6 reps (each arm) Rest seconds Romanian Deadlift x 8 reps @ 30X1 Rest seconds Side Planks x 30-45...Read More

Great Woods CrossFit – CrossFit Warm-up 20 Calorie Row 10 Clean Deadlifts 10 Bar Facing Burpees 10 Air Squats (2 secs pause at bottom) 10 Push Ups -then- Stretch Of Choice for 5 Minutes (Hamstrings, Pecs, Hips, Quads) Burgener Clean Warm-Up 1. Down and Finish 2. Elbows High and Outside 3. Muscle Clean 4. High...Read More

Great Woods CrossFit – CrossFit Warm-up Down & Back Toy Soldiers Lunge w/ Twist High Knee Pull Quad Pull Hip Openers/Reverse High Knees Butt Kicks Burpee Broad Jumps x 3 Reps -then- 5 Minutes of Foam Roller/Stretch of Choice Strength & Accessory Fitness Five sets of: Goblet Squats x 8-10 reps @ 3111 Rest 30...Read More

Great Woods CrossFit – CrossFit Warm-up FITNESS: 10 Leg Swings (Front, Back, Left, Right) 10 Baby Makers PERFORMANCE: 3 Reps each of w/PVC: Snatch Deadlifts Snatch Grip RDLs Pull From Knee High Pull From Knee Muscle Snatch From Knee Snatch Grip Push Press Overhead Squats -rest 30 seconds- Hang Snatch Snatch Fitness Every 2 minutes,...Read More

Great Woods CrossFit – CrossFit Warm-up 400 Meter Jog -then- 2 Rounds of: 10 PVC Passthroughs 5 Kip Swings 5 Scap Pull Ups 5 Single Leg Glute Bridge (each side) 20-30 sec Plank Strength & Accessory Three sets of: Bench Press (Dumbbells) x 8-10 reps @ 20X1 Rest 45 seconds Strict Pull-Ups x 4-6 reps...Read More

Great Woods CrossFit – CrossFit Warm-up 250 Meter Row 10 Air Squats 250 Meter Row 10 Squat Jumps 250 Meter Row 10 Wall Squats (facing wall with hands overhead while maintaining midline stabilization throughout squat) -then- 10 Minutes of Stretch of choice and WOD Prep. Metcon Metcon (AMRAP – Rounds) Every 6 minutes, for 30...Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 200m Run 20 Jumping Jacks 20 Air Squats 200m Run 10 Push Press (Barbell) 10 Back Squat -then- 10 Minutes Stretch of Choice -Calves/Ankles -Shoulders (Overhead Band Distraction) -Quads (Quad Pull/Couch Stretch) -Hips (3D Hydrant) Partner WOD Perf: Metcon (Time) Partners will alternate full rounds, completing...Read More