Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 Bike row or ski erg 10 Air squat 15 Banded pull apart 10 Barbell Snatch grip bent over row 25 Double under :20 Second hollow rocks x3 sets Bench Press (Every :90 x 6 2 reps heavier than last week) Squat Snatch (Every...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400m Jog or 400m Row into 3 Sets: :30 Bike 8 Ring row 12 Air squat 12 Banded good morning 8 DB Hang snatch each side (light weight) Growth/ Performance (Time) -Chipper Style- 25 Deadlift @ 155/105 50/40 Calorie Assault bike 50 Toe to...Read More

Great Woods Fitness & Performance – CrossFit Push Press (Building to a 2RM in 8:00 + drop sets @ 9:00 EMOM 6:00 X 2 reps @ 85% of MAX ) Performance (Time) For time: 21 Burpee box jump 400M Run 9 Bar muscle up (18 Chest to bar pull up) 15 Hang clean @ 175/125...Read More

Great Woods Fitness & Performance – CrossFit Metcon (No Measure) With a partner – 0-8:00 250 calorie row Switch every 25 cals @10:00 Complete 10 sets: ** 10 lateral burpee 12 pull up (4 BMU) 14 wallball 16 ground to overhead @95/65 * Broken up anyway neededRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio free stretch Clean Pull + Low hang squat clean (Weight) Below the kneeEvery minute on the minute x 10 5 sets @ 70% 5 sets @ 75% Performance (3 Rounds for time) 3 Rounds of the following: 25/20 Calorie Row 20...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 8 Minute AMRAP @ warm up pace 5 Push up 10 Air squat 1 Wall walk 10 Empty BB Behind the neck snatch press :20 Hollow Growth (No Measure) 12-11-10-9-8-7-6-5-4-3-2-1 Calorie Row Wallball Dual DB Hang Clean + Jerk Burpee to plate Performance (Time)...Read More

Great Woods Fitness & Performance – CrossFit Bench Press (Every :90 x 6 2 rep building heavier than last week ) Squat Snatch (Eveey :90 x 5 build off last week Squar snatch + ohs + squat snatch ) Growth/ Performance (No Measure) 9:00 AMRAP 12 DB power snatch 8 Ring Row ( chest to...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3:00 Banded Shoulder stretch 3 sets 10 PVC pass through 10 OHS w/ PVC 5 inch worm 10 hollow Growth (No Measure) 0-10:00 For time: 30/20 Assault bike cals 50 Thruster 75/55 @ 10:00 Every 4:00 x 20:00 5 sets 15 Push...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3:00 Into Banded shoulder press x 10-12 reps Super man’s 5-8 reps Hollow rocks :20 seconds Wall squats x 10-15 reps Wall angels x 10-15 reps X 2 rounds Push Press (Building to a heavy 3 rep max in 8 minutes @...Read More

Great Woods Fitness & Performance – CrossFit For time with partner (Time) 4RFT 20 bar facing burpee -synchronized 200m run – synchronized Into 30 clean and jerk 30 snatches @ 135/95.. 115/80.. 95/65 Into 2RFT 40 sync toe to bar – synchronized 400m run – synchronizedRead More