Great Woods Fitness & Performance – CrossFit Growth & Performance (No Measure) Every 4:00 minutes, x 12:00 minutes 9 Toe to bar 12 S2OH x 2 Dumbbell 15 Calorie Ski @ 15:00 EMOM 16:00 10-12 Calorie Row 12 Pistol 10-12 Calorie Bike 5 Front squat @ 175/125…155/105Scaled- Every 4 9 Knee to elbow 12 DB...Read More
Great Woods Fitness & Performance – CrossFit MURPH PREP (No Measure) Every 4:00 x 12:00 400m Run Into 20:00 AMRAP 5 Pull-up 10 Push-up 15 Air squat 1:00 rest Into Every 4:00 x 12:00 400m Run Warm Up & Mobility WARM UP & MOBILITY 3:00 cardio Into 2-3x 10 seconds hang 10 scap pull up...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Banded shoulder stretch + 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 Split Jerk (Every :90 2 split jerk @...Read More
Great Woods Fitness & Performance – CrossFit Metcon (No Measure) 0-20:00 With partner Partner 1 2 minutes of Row or Ski (good pace- not recovery lol) Partner 2 AMRAP 6 S.A Alt Devils press 50/35 9 Toe to bar 12 DB alt Snatch -continue to switch entire AMRAP ! Pick up where your partner left...Read More
Great Woods Fitness & Performance – CrossFit Clean Complex (Clean+ Front squat + hang clean + front squat + split jerk Building every 2:00 x 7 sets – if you squat clean you have to perform an extra front squat !! ) I personally squat clean and would suck it up and do another squat...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike Foam roll Banded hamstring Pigeon/couch stretch Performance/Growth & Development (AMRAP – Reps) 24:00 AMRAP 27/21 Calorie Row/ 400m Run 15 Box Jump 24/20 9 Lateral Burpee over Bar 1:00 rest after each completed round @ 30:00 5 Sets Every 2:00 ( :90 seconds...Read More
Great Woods Fitness & Performance – CrossFit Growth (No Measure) 10/10 DB Split Squat 10 DB thruster into Wall squat hold x :30 x 5 sets resting as Snatch Pull + Squat Snatch (Emom 10 75% ( not hang this week ) I ) Growth (5 Rounds for time) 5RFT: 12 Box jump 16 DB...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility High knees down and back butt kicks down and back 10 burpee 10 Scap pull ups 10 Calorie Bike 10 Air squart x 2 MURPH PREP (Time) 1 Mile Run ( 2000m Row/ 100 Calorie Bike)RAIN @ 10:00 -25:00 15:00 EMOM 4 Pull up...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 2x PVC pass through PVC OHS Banded pull apart Banded strict press Hollow rocks Child’s pose :30 All reps 10-15 Growth (5 Rounds for weight) A1. Seated DB strict press x 8 reps A2. DB Plank Row x 8 per side (...Read More
