Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 2x 10-15 Banded good morning 10-15 Wall squats :15 seconds Dead hang DB death merch down back 6-8 Push up Clean Grip Deadlift (2-3 warm up sets to get to our heavy start then… 5×5 Every 2:00 x 3 seconds down each...Read More

Great Woods Fitness & Performance – CrossFit Wendy’s Birthday 🎉 Chipper (Time) 1983 Reps As a team of 3, complete 1983 reps total involving all exercises in any order KBS 53/35 Box jump 24/20 Hang power clean 75/55 Front squat 75/55 Burpee Pull ups Sit ups Calorie row Double unders Wallball 20/14 DB Snatch 50/35...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio 1-2:00 Front rack banded opener Barbell warm up 8-10 reps Bent over row Low hand pulls Hip clean Front squat Clean Pull + Low hang squat clean (Weight) Below the kneeEMOM 10 5 sets @ 72-75% 5 sets @ 77-80% Growth +...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Shoulder stretch with band on rig partner PVC Growth (6 Rounds for time) Repeats: 8 Front squat 95/65 12/9 Calorie Ski/Bike * alternating bike ski every rounds 8 S2OH 3 Wall walk 2:00 rest between x 6 Sets ** 95/65 DOES NOT...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Foam roll Hamstring stretch Growth/Performance (No Measure) Upper strength :20 HS hold 15 Ring row ( elevated feet ) 15 z press :30 plank X 3–4 sets Growth (AMRAP – Rounds and Reps) 15:00 AMRAP 12 DB hang clean & jerk 24...Read More

Great Woods Fitness & Performance – CrossFit CHRISTIAN FINCK (Time) 5 Rounds for time: 15/10 Calorie Assault Bike 5/4/3/2/1 Bear Complex 95/65, 115/75, 135/95, 155/105, 175/125 **Descending Reps, with increasing Weight every round Ex: First round 5 Reps @ 95/65 , Last round 1 Rep @ 175/125 Metcon (AMRAP – Reps) @ 20:00 10:00 AMRAP...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio 2 Sets ½ kneeling single arm DB press 10/10 6-8 V-ups :15 dead hang 10 knee raises DB single leg crossover RDL 10/10 Push Press (10 minutes Establish a heavy 1RM ) Growth (No Measure) EMOM 15:00 1. 5 Lateral Burpee +...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) With a partner. One partner working at a time, broken up between the 2: 1000m row 50 Box jump over 100 Sand bag Squats or (DB squats x2) 400m run 100 Hang snatch 95/65 200 Double under (1000m Ski) 100 bar facing burpees 400m run 400m...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) With a partner complete the following: 4 Rounds for Time 400 meter Run 24 Toes-to-Bars 24 Box Jumps (24/20 in) 24 Front squat 135/95 24 Hand stand push up 24 calorie Bike/Row (alternate each round) 24 Wallball 24 Power clean CAP 50:00 🙂 Lets push this...Read More

Great Woods Fitness & Performance – CrossFit Metcon (No Measure) 10-12 Ski erg calorie 12-16 DB bench press 50/35 10-12 Bike calorie 8/8 Single arm Devils press 50/35 Rest scaled- any weight of DB X 25:00Read More