Great Woods Fitness & Performance – CrossFit Warm Up 3:00 Cardio 2x Banded pull apart x 10 Banded overhead press x 10 PVC pass through PVC OHS Wall angels + wall squats Dead hang + pec stretch Hollow rocks Squat Snatch (Every 2:00 x 10:00 1.1.1 Singles @ 70-75% ) L1: hang snatch 1.1.1 (...Read More

Great Woods Fitness & Performance – CrossFit Partner WOD (Time) 4 Rounds for time: 400m Run together 40 Wallballs 30 Toe to bar 20 Burpee pull up 10 Power Clean @ 185/135 immediately into: For time: 100 Calorie Bike 80 DB Snatch 60 Calorie Ski 40 S2OH 115/75 20 Double DB Devil pressRead More

Great Woods Fitness & Performance – CrossFit Warm Up 2 rounds: 1:00 easy bike/row/ski 10 PVC pass-throughs 10 PVC strict press 10 PVC push press 10 front rack elbow punches 10 scap push-ups 4 inchworms 10 empty bar good mornings Then with empty bar: 2 rounds: 5 strict press 5 push press 5 tall jerks...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Pec stretch Into 2x Single ½ kneeling strict press x 10/10 Hand release push up x 8-10 Wall walk + hold ( as long as you need) Dead hang Hollow hold Metcon (No Measure) Rx+ EMOM 30:00 1- 5 Bar Muscle-Ups 2- 10...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Couch stretch 2x Walking lunges 25ft + 25ft back Dead hang Scap pull ups Barbell bent over rows x8-10 Barbell RDL x10-15 Goblet squats x 20 Front Squat (Every 2:00 6×5 @ 68-70% ) Metcon Score Time 4 Rounds For Time 12...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 2x 150m Row 15 Air squat 5 burpee over rower Metcon (AMRAP – Rounds and Reps) 40 Minute AMRAP 500 Row 20 Wall Balls 15 Burpees Every 5:00 x 1 squat clean @ 85%Read More

Great Woods Fitness & Performance – Fitness Workout 5 x 5:00 AMRAP – 1:00 Rest between AMRAP 1 — Legs + Lungs 5 Up Downs 10 goblet squats 15 jumping lunges or reverse lunges AMRAP 2 — Dumbbell Grind 6 dumbbell deadlifts 8 dumbbell hang power cleans 10 dumbbell push press AMRAP 3 — Core...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Banded shoulder stretch Into 2x 10 pvc pass thru 10 pvc ohs 10 wall angels 10 wall squats Dead hang + scap pull ups Knee raises Squat Snatch (Every 2:00 x 12:00 1.1.1 (3 singles) @70% ) L1: hang snatch 1.1.1 (...Read More

Great Woods Fitness & Performance – CrossFit Warm-up 2 Rounds: :45 Row 10 Banded Pull Apart 10 Scap Push-Up 10 Air Squat 10 Good Morning 5 Inch Worm with Push-Up 2 Rounds: 10 Empty Bar Floor Press 8 Banded Pass-thru 20 Plank Shoulder Taps 10 Face Pulls :20 Hollow Hold Bench Press 10 @ Empty...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3:00 Couch stretch + Hamstring into repeats every 2:00 x 10:00 200m run Metcon (Checkmark) EMOM – 36 Minutes EMOM x 36 (6 rounds of 6 stations) Minute 1: 12/10 Cal Bike Minute 2: 10 Dumbbell Hang Clean & Jerks (50/35 lb)...Read More