Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – CrossFit Metcon (Time) Team of 3 WOD For Time (split & rotate work as needed) Part A – Heavy Lifts (20 min cap) As a team, complete: • 60 Power Cleans (185/125 lb) • 60 Front Squats (155/105 lb) • 60 Shoulder-to-Overhead...Read More
Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 3 Sets 10 Banded goodmorning 10 KB RDL x 2 10 Scap pull-up :30 easy row GROWTH & DEVELOPMENT and PERFORMANCE Clean Complex (2 Power clean 1 Hang clean 2 Front squat 1 Squat...Read More
Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – Fitness Metcon (Time) 5 Rounds: 250m/200m Ski 10 Alt DB Snatch 4 Rounds: 20 Wallballs 10 Burpees to Plate 3 Rounds: 500m Row 50Ft Sled Push 2 Rounds: 50/40 Cal Bike 100m Farmer Carry 1 Round 100Ft Sled pull 400 Run 100Ft...Read More
Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3:00 3x Easy pace 200m Run 6 KB Sumo Deadlift 6 KB American Swing 6 Ring row/Strict pull ups Challenge (Time) EMOM 18:00 1.Bike 10/8 Calorie 2.Deadlift 12 Reps @ 135/95..115/75 3.Run 100M @ 20:00...Read More
Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3:00 PVC pass throughs OHS etc. PREP into 2-3 sets :30 scap circles 10 Kipping swing EMPTY BB complex 5 Press 5 Push press 5 Push jerk GROWTH & DEVELOPMENT and PERFORMANCE Front Squat (Every...Read More
Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio into 2x :45 Any machine 8 Burpee 10-20 Double under Gymnastics EMOM 10:00 1 Movement Challenge EMOM 10:00 1.Row 10/8 2.Bike 10/8 Performance/Growth (4 Rounds for reps) 3:00 on 2:00 OFF 12 Thruster 95/65 12...Read More
Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – Fitness Metcon (Checkmark) 4 STATIONS 10:00 Running Clock at each station 0:00-2:00 Complete A 2:00-8:00 Complete B 8:00-10:00 Complete A (repeat) Rest 2 mins between stations ___________________________________ STATION #1 A 400/300 Meter Run B 40 Kettlebell Swings 200 Meter Run 40 KB...Read More
Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Partner Saturday (Checkmark) Split up between the two: 45:00 on the clock 800m Run/1000m Row/1000m Ski/ 60 Cal Bike (choose your cardio) Into 100 Wallball / goblet 80 American KB swings 60 toe to bar / knee...Read More
Announcements SEPTEMBER is BRING A BUDDY MONTH!!! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 min cardio of choice Body weight calf stretch x :30 each side 1:00 leg swings 1:00 arm circles + 2 ROUNDS 10 Air squat 5 Push up 5 Inch worm Challenge Push Press (Every 2:00 x...Read More
