Great Woods Fitness & Performance – CrossFit Push Press (Building week 2! Heavy set of 5 in 8:00 Drop sets 5×5 Emom @ 80% of above ) Growth (Time) 5 Rounds for time: 12 Deadlift 115/75..95/65 9 Hang clean 6 Shoulder to overhead 3 Burpee box jump step down Performance (Time) 5 Rounds for time:...Read More

Great Woods Fitness & Performance – CrossFit Metcon (No Measure) Buy in- 1000m Row 6 alternating movements rounds of: 20 Wall-balls 200m run 10 Devil press Rest 2:00 6 alternating movement rounds of: 2 wall walk (15 hspu) 15 DB step over 10 toe to bar ( knee raises ) Buy out- 60 cal bikeRead More

Great Woods Fitness & Performance – CrossFit Squat Clean and Jerk (Clean and jerk + clean and jerk building every 2:00 heavy! ) Growth (Time) 5 Rounds for time 25/15 assault bike cals 15 kBS 10 Knee raises CAP 18 Performance (Time) 3RFT 3 Snatch squat Rx 155/105 … 136/95…115/75 9 HSPU 12 Chest to...Read More

Great Woods Fitness & Performance – CrossFit Growth & Performance (Time) 5 Sets of the following 15 Thruster 75/55 8 Lateral burpee 1:00 rest 400m Run (20 Calorie bike/500m Row) 2:00 rest CAP – 40:00Read More

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 GROWTH & DEVELOPMENT Bench Press (Every :90 x 6 sets 3 reps heavy sets )...Read More

Great Woods Fitness & Performance – CrossFit Metcon (AMRAP – Reps) 30-20-10 Thruster 95/65 Bar facing Burpee into 30-20-10 Alternating DB Snatch 50/35 Box jump 24/20 into 30-20-10 400m Run Wall ball 40:00 minutes on the clock: Max Squat clean @ 185/135 in remaining time Growth – @65-70%Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Banded shoulder stretch Partner PvC seated right stretch Push Press (Build to a heavy set of 6 in 8:00 + 3 x 6 @85% of top set above Rest as needed between drop sets ) Growth & Development (AMRAP – Rounds and Reps)...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) 10 Rounds with partner: 12 Calorie bike or Row 20 Hang power snatch 115/85 20 KB OH lunges (1 KB) 28 Wallball * alternate cardio every round * partner performs double under while partner is chipping away at snatching. You can’t start snatching till you see...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio into 2x Banded pull apart Banded Shoulder press :10-15 seconds hand stand hold Wall angels Wall squats + 2x Barbell Hang clean barbell squat barbell s2oh barbell tall jerk Clean Complex (Clean cluster + Jerk 1.1 + Split jerk Building every :90...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Banded shoulder stretch x 3 sets 1:00 any cardio 12 Russian swing 12 goblet squat 8/8 Crossover Single leg RDL Squat Snatch (Every :90 x 5 sets @88% Can build last 2 sets if feeling it ) Growth – strength (Weight) Single leg...Read More