Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Into 2x Banded pull apart Scap pull ups + dead hang stretch Wall angels Wall squat Child pose x :30 X 2 Snatch + Overhead Squat (Snatch + OHS + snatch + OHS * all squat snatch , performed as clusters Every 2:00...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Mobility and free stretch Performance (Time) Partner Fun 3 RFT 1000m Row 30 Toe to bar 30 Bike calorie 4 Rope climb 50 Wallball3 RFT 1000m Row 30 Toe to bar 30 Bike cal 20 Chest to bar 50 Wallball GROWTH...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike row ski 2 Rounds 10 Air Squats 10 Lunges (5/leg) 10 PVC Good Mornings 10 Front Rack Elbow Rotations (with PVC or empty bar) Banded pull aparts + banded overhead press x 10-15 each Push Press (0-8:00 building to a heavy double...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Checkmark) With a partner: 20:00 AMRAP: 8-10 calorie bike 8-10 calorie row 8-10 calorie ski 8 burpee Switch every completed round – push the pace Into: EMOM 12:00 :45 Slam balls 25 Double under + 12 Alt. DB snatch :45 shuttle runsRead More

Great Woods Fitness & Performance – CrossFit Performance (Time) With partner: 4 Rounds for time: 20 Calorie Row 15 Hang power clean 155/105 40 Synchro Air squat Into 100 Wallballs Into 4 Rounds for time: 100 Double under 15 Thruster 40 DB OH lunges Growth (Time) 4 Rounds for time: 20 Bike calorie 30 Slam...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 Sets Banded pull apart x 20 reps PVC pass thru x 15-20 Air squat x 10-12 Russian KB swing x 15 reps 1:00 any cardio machine Hollow rocks x :20 Squat Clean and Jerk (Squat clean & jerk + squat clean & jerk...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 Rounds: 200m Row or 10/8 Cal Bike 10 PVC Pass-Through 8 Alternating lunges 10 Air Squats 6 Inchworms + Push-up 8 DB Deadlifts (light) 8 DB Push Press Growth & Performance (No Measure) 4 Rounds (Each round = 9 minutes EMOM) Rest 1...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio into 2 Sets Banded good morning 10 Banded overhead press 10 Barbell RDL X 8-10 Barbell strict press x 8-10 Ring row x 6-8 Plank shoulder taps x 10 total Snatch + Overhead Squat (Every 90 seconds 1 squat snatch + 2...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Banded pull aparts x15 Banded good morning x 15 Wall walk x 1 with hold Air squat x 12 DB snatch x 6/6 X 2 Performance (4 Rounds for time) 4 Sets of the following : 10 Devil press 50/35 25...Read More

Great Woods Fitness & Performance – Fitness Metcon (No Measure) Warm up 1:00 bike 1:00 row 1:00 ski X 2 —————————— Workout 7 Stations :45 on :15 off x 5 sets with a 2:00 rest between sets 1. Alt DB Snatch 2. Box jump over / step over 3. DB Thruster 4. Any cardio MAX...Read More