Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Growth / Performance (Time) 1 Set: 3x 30/20 Cal Row 3 Wall walk 30 DB Snatch 50/35 3 Wall walk Rest 3:00 into 3x 400m Run 30 KB Swing 35 Double under 30 Slam ball CAP 45:00Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Into couch stretch Banded hammy stretch Pigeon Back Squat (Every 2:00 x 8:00 4 sets of 6 @ 75-77% ) Growth / Performance (Time) 21-15-9 S2OH 115/85 Bike calorie L1- 95/66 L2- 75/55Read More

Great Woods Fitness & Performance – HIIT HIIT (Checkmark) :20 on :10 off 3X Straight arm banded lat pull down Dead hang DB strict press Monster band side steps Wall sit hold + 3:00 bike max cals ————————————————- 3X Bent over reverse DB fly Banded pull ups (strict) DB dual bent over rows Banded pull...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Free stretch Growth (Time) 20:00 AMRAP 2 Rounds 10 Thruster 75/55 16 Hanging knee raises 8 Devil press x 2DB Into 2 Rounds 10 Front rack lunges 16 Wallball/ Goblet squat 8 Lateral burpee @ 25:00 For time: 60 Calorie row...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio banded hamstring stretch into 2 sets Ski erg x :30 walking lunges x down and back burpee x 5 no jump Clean Grip Deadlift 5 sets of 3 @ 2 seconds down each rep Building heavy sets Every :90 Growth (4...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio Into 10 KB swing 10 goblet squat 10 hollow rocks 10 Ring row Pec stretch :30 X 2-3 sets Clean Pull + Low hang squat clean + jerk (Weight) Below the kneeEvery :90 seconds @ 80-85% x 6 sets Growth/ Performance...Read More

Great Woods Fitness & Performance – CrossFit Growth & Development (Time) Running clock: 0-30:00 minutes 5 RFT 350m Ski Erg 10 Strict press 45/35 2 Wall walk @ 38:00 mark For Time 100 Single Under 30 Box jump 24/20 100 Ab sit up GOAL : SUB 8:00 Metcon (Time) Running clock: 0-30:00 minutes 5 RFT...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Couch/banded hamstring/pigeon Back Squat (Every 2:00 x 8:00 4 sets of 8 reps @ 70-72% ) Growth (3 Rounds for time) 3 Sets 10 Calorie Bike 20 Ball slam 30 KB swing 53/35 40/30 Calorie Row 2:00 rest between each set...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Two rounds, not for time, of: 60 sec Assault Bike (45 easy + 15 sprint) 5 Burpee Box Jumps (step-down) 5 Single Arm DB Thrusters (each arm) 5 Push-Ups 30 sec Plank Hold Growth/ Performance (AMRAP – Rounds and Reps) Metcon (6 rounds for...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Hamstring stretch into 2x Banded pass through Banded pull apart PVC ohs 5 lateral burpee over pvc Medball core passes to feet 5-10 reps Clean Grip Deadlift Tempo this week is 2 seconds down each rep! Can push the weight here every...Read More