Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 15 banded pull apart 6 Push up 15 Double under 1 Wall walk 100m jog x 2 sets Growth & Development (6 Rounds for time) Every 5 minutes x 30 minutes 12 Alternating DB Snatch 8 Burpee box jump over 12...Read More
Great Woods Fitness & Performance – CrossFit Partner style (Time) Partner WOD 🇺🇸 👯♀️ 800M Run together 4 Rounds 30 WallBall 30 Box jump over 30 Power Snatch 115/85… 95/65 (G&D cleans) + 4 Rounds 10 Devil Press 50/35 x 2 DB 200m run together 40 GHD sit up (G&D 40 Ab mat sit ups)...Read More
Great Woods Fitness & Performance – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio 3x :10 dead hang 10 scap pull up 10 Kip Swing 1 Wall walk + :10 hold at top 10 wall squat 10 wall angel Clean Complex (1.1.1 squat clean + 1 Jerk (Cluster not touch n go – 3 squat clean...Read More
Great Woods Fitness & Performance – CrossFit Growth/ Performance (Time) With a partner: 100 Cal Bike 150 Wall ball *both partners can be working at the same time ( one on bike one on WB) Into … 45-30-25 Deadlift 185/135 Calorie Row 50 Cal Bike 75 Wall ball *both partners can be working again Into...Read More
Great Woods Fitness & Performance – CrossFit Growth (3 Rounds for time) Walking lunges x 40 reps Into 20 calorie bike Every 5 minutes x 15:00 Squat Snatch (Every :90 X 6 @ 85% ) Growth (4 Rounds for time) Every 3: 00 x 12:00 10 Ring row 6 Lateral Burpee 10 S2OH 75/55 10...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 min cardio Into Single arm bottoms up KB press x 10/10 Banded face pulls off rack x 15-20 Dead hang x :10-:20 Push up + down dot x 3 reps X 2 Squat Clean and Jerk (Clean and jerk + clean and jerk...Read More
Great Woods Fitness & Performance – CrossFit Metcon (AMRAP – Rounds and Reps) In teams of 2, alternating each movement, complete as many round and reps as possible, in 30 minutes, of: 7 HSPU 40 Double Unders 14 DB Box step over x 2 DB @ 50/35 lbs 7 Burpee pull up / 4 Burpee...Read More
