Great Woods CrossFit – CrossFit Warm-up 2 Unbroken Sets w/ an empty barbell: 10 Stiff-Legged Deadlifts 10 Strict Press 10 Back Squats 10 Push Press (behind the neck) Rest 1-2 minutes Strength & Accessory Four sets of: Deadlift x 5 reps (first set approx 75% then increase load each set) Rest 20 seconds L-Seated Dumbbell...Read More

Great Woods CrossFit – CrossFit Mobility 10 PVC Around-the-Worlds (each side) Hamstring Hip Hinge x 60 secs/side Warm-up 2 Rounds of: 50′ Waiter’s Walk (left arm) 10 Double Unders/20 Single Unders 10 Glute Bridges 50′ Waiter’s Walk (right arm) 10 Double Unders/20 Single Unders 20 secs Hollow Body Hold Strength & Accessory Fitness & Performance...Read More

Great Woods CrossFit – CrossFit Warm-up FITNESS 2 Rounds of: Bottoms Up Kettlebell Press x 10 reps (each side) Squat Jumps x 10 reps Dynamic Planks x 5 reps PERFORMANCE: Burgener Clean Warm-Up Strict Press Push Press Push Jerk Split Jerk (footwork technique) Mobility 20 PVC Passthroughs 3D Hydrant Strength & Accessory Fitness Four sets...Read More

Great Woods CrossFit – CrossFit Warm-up Three Rounds of: 10 Jumping Lunges/Reverse Lunges 10 Scapular Pull-Ups 20 secs Side Plank (each side) Strength & Accessory Three sets of: Bulgarian Split Squats x 8 reps (each leg) @ 30X1 Rest 30 seconds Barbell Bent-Over Row x 8-10 reps @2111 Rest 30 seconds Lying Windshield Wipers x...Read More

Great Woods CrossFit – CrossFit Warm-up 20 Jumping Jacks 20 Air Squats 20 Secs Bar Hang (Supinated) 20 Mountain Climbers 10 Jumping Jacks 10 Air Squats 10 PVC Passthroughs 10 Crossover Mountain Climbers Fitness Three sets of: Kettlebell Goblet Squats x 8 reps 3111 Rest 30 seconds Ring Rows x Max Unbroken Reps (until form...Read More

Great Woods CrossFit – CrossFit Mobility Seated Forward Fold x 90-120 secs Calf Pedal x 30 reps (15 each side) Scap Pull-Ups x 10 reps Warm-up Partner Warm-Up 1500m Row (alternating every 250m) While one partner is rowing the other partner will perform: 5 Deadlifts 5 Muscle Cleans 5 Burpee Box Jump Overs 5 Strict/Jumping...Read More

Great Woods CrossFit – CrossFit Mobility Kettlebell Front Rack x 60 sec/arm Wrist Stretch (on all fours) 20 Slow PVC Passthroughs 20-30 secs Hang from Bar 3D Hydrant Warm-up 3 Rounds of: 30 secs Bike/Row @ 75% effort 5 Front Squats (empty barbell/light dumbbells) 5 Push Press 5 Thrusters Fitn: Metcon (AMRAP – Rounds) Every...Read More

Great Woods CrossFit – CrossFit   Warm-up 3 Rounds of: 10 Calorie Row 5 Lift Offs w/ 2 sec pause (Mid Shin to Knee) 5 Romanian Deadlifts 5 Deadlifts 10 KB Russian Twists Strength & Accessory Fitness Four sets of: Deadlift x 8 reps @ 30X1 Rest 45 seconds Side Plank (Left) x 30-45 seconds...Read More

Great Woods CrossFit – CrossFit   Mobility Banded Front Rack x 60 secs/side Banded Hip Flexor x 60 secs/side -then- 2 Rounds of 5 reps each: Banded Passthroughs Overhead Band Pull-Aparts Warm-up 2 Rounds Of: 250 Meter Row Behind the Neck Strict Press x 10 Reps Grasshopper x 10 reps Burpess x 5 reps Strength...Read More

Great Woods CrossFit is proud to announce Nicholas Balfe as our June Athlete of the Month.  Nicholas has been a member here for a little over 6 months and the progress he has made in that time span is nothing short of impressive. When he first started most, if not all of, the movements were...Read More