Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio into 2:00 frog stretch 2:00 child pose + foam rolling Squat clean + hang squat clean + jerk (Every :90 x 5 build up heavier than last week ) Performance (No Measure) 5:00 on the clock: 20 Calorie Bike + AMRAP in...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 Bike 10 Russian swing 10 Goblet 15 Banded overhead press 1:00 Ski erg 15 Banded pull apart X2 sets Growth / Performance (No Measure) 40:00 AMRAP ** every 4:00 10 burpee 15 KB Swing 10 Toe to bar (knee raises) 15 Calorie machine...Read More

Great Woods Fitness & Performance – CrossFit Bench Press (Every 90 2 reps x 5 building ) Squat Snatch (Every 90 2 squat snatch + 1 ohs X 5 build ) Growth/Performance (No Measure) 15:00 12 KB Swing 12 GHD sit up (15 ab mat sit up) 24 Double under (48 single… 5 ski cals)...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Athlete stretch Foam Roll- LAX ball- Banded stretches Performance (Time) Buy in- 10 Wall-walks + 30 Thruster 135/95 30 HSPU 30 Calorie Bike 30 Hang Clean & Jerk 30 Chest to bar (15 BMU) 30 Calorie Bike 30 Hang Snatch 30...Read More

Great Woods Fitness & Performance – CrossFit Push Press (Heavy set of 4 in 8:00 + 5 drop sets x 4 reps ‘ 80% (Emom) ) Growth (No Measure) Every 6 x 24:00 15 Wall ball 15 Row 12 DB step over 12 Calorie ski Performance (4 Rounds for reps) Every 6 x 24;00 15...Read More

Great Woods Fitness & Performance – CrossFit Metcon (No Measure) With a partner 800m Run (200m at a time) 20 Ground to overhead 135/95… 115/75 30 Synchro DB snatch 20 Bike row or ski 800m Run 20 Ground to overhead 30 DB step over (2 DB) 20 Bike row or ski 800m Run 20 Ground...Read More

Great Woods Fitness & Performance – CrossFit Squat clean + hang squat clean + jerk (Every 9 X 6 sets ) Growth / Performance (Time) Lucky 13 !!! AMRAP 30 with partner ( can alternate movements or split up ! Stick with 1 or the other ) 13 HSPU ( Push up) 13 GHD sit...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Run Warm up : 200m + :30 seconds rest 400m + 1:00 rest 800m Growth (No Measure) EMOM 30:00 1. 10 Dual Russian KBS + 10 KB upright row 2. 16 Ring Row 3. 10/7 Calorie Bike 4. 16 KB plank drag through 5....Read More

Great Woods Fitness & Performance – CrossFit Bench Press (Every 90 seconds 3 reps heavier than last week x 5) Growth (No Measure) 400m Run 30 Slam ball 20 Single arm DB hang clean and press 400m Run 30 Wallball 20 Deadlift 135/95 400m Run 30 KB swing 20 Goblet squat Squat Snatch (Every 90...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio + 10 Banded Good Mornings 10 Kip Swings 10 Banded Thrusters 10 Band Pull Aparts Growth & Development (4 Rounds for time) Every 8 minutes, for 32 minutes (4 sets) of: 15 Assault Bike Calories 20 Wall Ball Shots 15 Rowing Calories 20...Read More