Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 warm up 15 PVC pass thru 15 Banded pull apart 8-10 ring row 8-10 scap pull up 15 Russian swing X 2 Front Squat (Every 2:00 x 10:00 5 x 5 @ 72-75% ) Metcon (AMRAP – Rounds and Reps) Complete as many...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio 5 minutes foam roll Banded hamstring stretch Growth (3 Rounds for time) Growth & Development 3 Rounds 250m ski erg 18 DB Snatch 15 Slam ball 12 DB thruster (6/6) single arm 9 burpee 6 devils press (single arm) each arm...Read More

Great Woods Fitness & Performance – CrossFit Power Clean (Every :30 x 1 Rep @ 70% x 6:00 (12 sets) ) Metcon (Time) St. Patty’s Day WOD 3RFT: ⭐️ For luck each round starts with 400m Run/ 25 Cal bike/ or 500m Row 20 Leaping jumps (Box jumps) 20 Rainbow sit ups (Medball Sit up...Read More

Great Woods Fitness & Performance – CrossFit Partner Saturday (Time) 100 DB alt snatches 75 squat clean thruster 95/65 125- box get overs @ 30” 100 Wall ball 20/14 75 OHS 95/65 125 Single DB step ups 20” (everyone) 100 Single DB alt hang squat clean 75 Burpee box jump 20” (everyone) 125 Kettle bell...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Any cardio Into 2X 10 KB swing 10 Goblet squat 5 Push up 5 Burpee 10-15 Banded pull apart 10-15 Banded presses Metcon (Time) 5 Rounds for time: 400m Run (25 Calorie Bike/ 550m Row/ 500m Ski) 10 Hang power clean 115/85 10...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) For time: 40-30-20-10 Calorie Bike / Ski (Run 800-400-200-100) 20 -20-20-20 DB alternating Snatch 50-50-50-50 Double under 10-20-30-40 Calorie Bike/ Ski (Run 100-200-400-800) 20-20-20-20 Box jump 24/20Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 2x Front rack banded opener Banded strict press Plank walk out x 10 Plank hold x :20 Child’s pose x :30 Power Clean (Every :30 x 1 rep 10:00 @ 65% of 1RM ) GROWTH (AMRAP – Reps) 12:00 AMRAP 6...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) 5 RFT of the following pattern… ATHLETE 1 12 Power clean 115/85 12 Burpee box jump over into… ATHLETE 2 12 KBS 53/35 1 ROPE CLIMB ( 8 elevated foot ring row) 12 S2OH 115/85 Into… ATHLETE 1 12 KBS 1 ROPE CLIMB 12 S2OH Into…...Read More

Great Woods Fitness & Performance – CrossFit Metcon (No Measure) Emom 30:00 Bike 12/10 Row 12/10 Ski 12/10 Shuttle runs x :45 hard RestRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into couch stretch 2x Wall squats Wall angel Goblet squat Pigeon stretch Front Squat (Every 2 minutes x 10 minutes 5 sets of 5 reps @ 65% ) Growth (Time) For time: 30 burpee box jump over 30 Calorie bike GOAL –...Read More