Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into foam roll / banded stretches Power Clean (Every :30 x 5:00 80% x 1 Rep ) CELINE CAERAN (Time) For time: 50 deadlifts 185/135 40 box jumps 24/20 30 alt. DB snatch 50/35 20 alt. Pistol squats 30 SA DB H...Read More
Great Woods Fitness & Performance – CrossFit Metcon (Time) Teams of 2: 20 sync bar facing burpee 30 sync DB snatch 20 DB box step over 50/35 60’Double under each X 2 sets @15:00 for time 40 cal row 50 Wallball 40 cal row 50 single devils press 40 cal bike 50 toe to bar...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio into Banded Shoulder stretch + back extensions x 10-15 barbell good mornings x 8-12 barbell thruster x 8-12 Dead hang x :10 + 10 kipping swings Scap pull ups x 10-15 x 2 Snatch Grip RDL (0-8:00 Build up to a...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 min cardio into 10 Goblet squat 10 KB Swing 20 Walking lunge :20 Hollow rocks + :10 Hollow hold x 2 Growth & Development (3 Rounds for time) 3 Sets of the following: 200m Run 20 BJ Over 500m Row 25 Wallball 30...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3:00 Couch stretch + free stretch Front Squat (Every 2 minutes, for 10 minutes: 5 Sets of 3 Reps @ 80% ) PERFORMANCE Clean Complex (Every 2 minutes, for 10 minutes: complex without dropping bar at all! BUILD over 5 sets )...Read More
Great Woods Fitness & Performance – CrossFit Growth (Time) For time: 30 Sand bag step ups 30 Cal bike 30’Wallball 2:30 rest 30’DB snatch 30 Burpee over DB 30’Goblet squat 2:30 rest repeat Growth (Time) For time: 30 Sand bag step ups 30 Cal bike 30’Wallball 2:30 rest 30’DB snatch 30 Burpee over DB 30’Goblet...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Front rack banded opener x:20 per side Scap pull ups x 8 Kipping swings x 8 Strict pull ups x 2-4 or ring row x 6-8 Pigeon stretch x :30 per side X 2 Power Clean (Every :30’x 1 Rep @...Read More
Great Woods Fitness & Performance – CrossFit Metcon (No Measure) 0-20:00 With partner Partner 1 400m run or 500m row Partner 2 (while partner 2 is performing AMRAP) then switch where they left off for 20:00 AMRAP 6 S.A Alt Devils press 50/35 9 Toe to bar 12 DB alt Snatch @20:00 100/80 CAL ASSAULT...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Banded hamstring stretch Into 2x Banded good morning Barbell bent over rows Barbell RDL Snatch Grip RDL (0-8:00 Building to a heavy set of 8 Into Every 2:00 @85% 8 reps x 3 sets ) Metcon (4 Rounds for time) 4RFT 9...Read More
Great Woods Fitness & Performance – CrossFit Metcon (6 Rounds for time) 6 Sets of the following: 24/20 Calorie bike 12 DB Snatch 6/6 ( all one arm before switching) 8 Burpee box jump over 12 Thruster 95/65 75/55 Resting 2:30 BetweenRead More
