Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 10-12 Air squat 10-12 Banded shoulder press 15-20 Banded pull apart :20 Hollow rocks :20 dead hang X 2 Growth / Performance (3 Rounds for time) 3RFT 30 Thruster 95/65 ..75/55 400m Run 20 Toe to bar/ Knee raises 30 KBS...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 10-12 Air squat 10-12 Banded shoulder press 15-20 Banded pull apart :20 Hollow rocks :20 dead hang X 2 Growth / Performance (3 Rounds for time) 3RFT 30 Thruster 95/65 ..75/55 400m Run 20 Toe to bar/ Knee raises 30 KBS...Read More
Great Woods Fitness & Performance – CrossFit Partner Day (No Measure) AMRAP 40 50 Calorie bike 400m Run 30 S. A. Devil press 50/35 400m Run 50 GHD Sit up 200 Double under 30 Squat clean 155/105 200 Double under 10 Rope climb 500m Row 50 Box jump over 30/24 500m RowRead More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Into Banded good mornings x 10-15 Banded pull apart x 10-14 Leg swings Scap pull ups x 10-12 Kipping swings x 10-12 Knee raises x 15-20 X 2 Snatch Grip RDL (Every 2:00 x 12 Building heavy Triple ) Growth (Time) 5 RFT...Read More
Great Woods Fitness & Performance – CrossFit Growth (Time) 3:00 on 12 S2OH 9 Hang clean 6 Burpee + Max Ski cal 1:00 rest x 4 sets @20:00 27-21-15-12-9 200m Run KB swing Performance (Time) 3:00 on 3 power snatch @ 75% 200m Run + Max Burpee pull up 1:00 rest X 4 sets @...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Any cardio Couch stretch + hammy wake up for squattties Front Squat (LORD HELP YA – big weights 92-95% x 1 rep Every minute x 2 sets 95-98% x 1 rep Every minute x 2 sets +++ 2 sets heavy as you can!!! (Doesn’t...Read More
Great Woods Fitness & Performance – CrossFit MURPH PREP (Time) 0-5:00 800m Run into EMOM 20:00 5 Sets @ 1 Pull-up + 2 Push up + 3 Air squat ( all within the minute ) 10 Sets @ 2 Pull-up + 4 Push up + 6 Air squat ( all within the minute ) IF...Read More
Great Woods Fitness & Performance – CrossFit Power Clean (Every minute on the minute 1 rep building up from 90 till failure 6 sets top! ) Metcon (5 Rounds for time) Every 3:00 10 Bike 10 Burpee 10 Front squat X 5 sets Performance (5 Rounds for reps) Every 3:00 minute 40 Double under 12...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into Banded lateral walks Banded good morning PVC pass thru PVC ohs Child pose 2-3 x all reps whatever needed for good warm up Snatch Grip RDL (HEAVY 4 ! + 3 sets of 4 @ 90% On your own time 8:00...Read More
