Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Dynamic warm up with Coach Push Press (0-8:00 build to heavy 3 @10:00 EMOM @85% of above 5x 3 ) Growth Strength (Weight) Back focus – DB single arm tripod Row 12/12 DB bent over reverse flys x 12 Scap pull ups...Read More

Great Woods Fitness & Performance – CrossFit Performance (Time) 100 Calorie Row ⬇️ Alternating movements 5RFT 10 Deadlift 8 Power clean 6 S2OH 175/125…155/105…135/95 ⬇️ 5 RFT 35 Double under 15 Wall ball 8 Lateral burpee ⬇️ 5RFT 12 Front squat 9 Thruster 6 Burpee box jump 135/95…115/75…95/65 Growth (AMRAP – Rounds and Reps) 25:00...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility :30 Ski 10 PVC Pass-Throughs 8 Good Mornings (PVC or empty bar) 10 Jumping Jacks :30 bike 8 Walking Lunges (each leg) 6 Burpees X 2 SURVIVE THE HAUNTED HOUSE (Time) 🧟‍♂️Room 1 “The crypt” 30 Power snatch 135/95… Rx+ 155/105 (16 Wall walks)...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 Sets warm up pace 250 Row 10 Wallball 10 KB swing 10 hollow rock 20 jumpin jack Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 400m Ski 30 Wallball 20/14 20 DB Box step up 20” x 2DB 2:00 rest 12:00 AMRAP 10...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3:00 Banded shoulder stretch free mobility Overhead Squat (Every :90 off rack Building up to a heavy 3 reps x 5 Into Emom 3 @ 85% of max weight x 3 sets ) Snatch + Overhead Squat (Emom x 5 Snatch +...Read More

Great Woods Fitness & Performance – Fitness Metcon (No Measure) Warm up- 2x 200m row/1:00 bike 10 DB deadlift 8 push up 10 air squat :30 plank ————————— :40 on :20 off 4 Stations, 3 Rounds at each station STATION 1: Rower Wallball Ski erg Burpee over Rower STATION 2: DB’s for all movements Front...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 Sets 400m ski/Row or 20 Calorie bike 10 Air squat 10 Goblet squat 10/10 KB single arm overhead press :20 hollow row/ Hold Growth (AMRAP – Rounds and Reps) 35:00 on the clock: 500M row 30 DB snatch 20 Thruster 65/45 10 Burpee...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Empty bar strict press 10-12 Into push press 6-8 Dead hang x :20 Kipping swings 8-10 Scap pull ups 8-10 Back extensions 10-12 X 2 Push Press (Every 2:00 x 12:00 3 Push press @ 80-82% ) Performance (Time) 21-15-9 Power...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3x Banded pull apart PVC pass through Air squat (controlled pause) KB RDL’s single leg 8 Cal any machine Push up to down dog Hollow rocks Squat Clean and Jerk (Every 2:00 x 6 sets Squat clean + jerk + squat clean + jerk...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio into 3 Rounds: 250m row 10 wall balls 10 sit-ups 10 light KB swings Get faster each round – warm up but push the pace as you loosen up Metcon (8 Rounds for reps) “Cardio Chaos” EMOM x 40 min (rotate through):...Read More