Great Woods Fitness & Performance – CrossFit Metcon (Time) 30 Power clean 135/95 Into 800m Ski Erg Into 20 Wallball 2 Rope climb X 10 Rounds Into 800m Run Into 20 Front squat 135/95 20 Toe to bar X 10 Rounds Into 80 Calorie Bike Into 30 Power clean 135/95Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Warm up on any cardio of choice Into free stretch x 4-6:00 Clean Pull + Low hang squat clean (Weight) Below the kneeEMOM 8:00 @ 82-85% Growth & Development (4 Rounds for time) Growth & Development Every 6:00 x 24:00 10 Calorie Row...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Pec stretch x 1:00 each side Calf Stretch x 1:00 each side into 2x Goblet squat slow tempo x 8 Hang single arm KB snatch x 4 each arm HR push up x 8 reps Jump Squat x 8 Metcon (Time)...Read More

Great Woods Fitness & Performance – CrossFit Back Squat (Every 2:00 x 8:00 @ 68% 4 sets of 10 ) Metcon (Checkmark) AMRAP 15:00 30 Double under 6 Devil press 50/35 12 HSPU 6 Burpee box jump over Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 9 Ski calorie 6 Devil press 9 Row calorie...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio warm up + 2x :30 bike row or ski banded face pulls banded overhead scap pull ups hollow rocks Metcon (Time) 4 Rounds for time: 15 Chest to bar 15/12 Calorie row 15 Power snatch 95/65 1:00 rest 4 Rounds for time: 10...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio + Hamstring stretch Pigeon stretch Clean Grip Deadlift (Every 2 minutes: 5×5 Building heavier than last week 3 seconds down each rep!! Straps ok!! Hold tempo! ) Metcon (Time) For time: 20 Thruster 115/85 20 Sumo deadlift high pull 20 Push jerks...Read More

Great Woods Fitness & Performance – CrossFit Clean Pull + Low hang squat clean (Weight) Below the kneeEmom x10 5 sets @ 77-80 5 sets @ 80-82% Performance (Time) 5-4-3-2-1 RMU Squat snatch @ 70/75/80/85/90% Scaled C2B 15-10-8-6 Squat snatch 5-4-3-2-1 Growth (AMRAP – Rounds and Reps) AMRAP 15 200m Run 21 KBS 15 Ski...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 Row 2:00 Bike 2:00 Ski Warm up pace + Free stretch Growth/Performance (Checkmark) EMOM x 40:00 5 Rounds of the following: 1.10 2x DB Box step over 50/35 2.5 Cluster 155/105 135/95 115/75 3. 10-12 Ass bike 4. REST 5. Shoulder to overhead...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Banded hamstring stretch Couch stretch Free stretch/foam roll Back Squat (Every 2:00 x 8:00 10 reps @ 65% ) Growth (4 Rounds for reps) 3:00 on 1:00 off x 4 Sets 10 (5/5) single arm Devil press 12 DB Thruster MAX DB...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio + 2x 15 wall angels :10 dead hang 5 kipping swing 5 knee to elbow 15 Russian swing Growth (Time) For time: 50 Ab mat sit up 30 DB snatch 50 Calorie Row 30 DB Single arm DB push press (30/30 each...Read More