Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike row or ski Free stretch mobility Performance (AMRAP – Reps) 8:00 Amrap 750/650m Row In remaining time amrap 12 toe to bar 6 squat snatch Rest 4:00 8:00 Amrap 750/650m Row In remaining time amrap 10 toe to bar 5 squat clean...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 2x Banded front rack opener :30 each side Banded press x 10-15 Barbell tall clean x 5-10 Barbell front squat x 5-10 :20 hollow rock Power Clean (15:00 1RM @ 20:00-25:00 MAX reps @85% of max weight for day ) Growth...Read More

Great Woods Fitness & Performance – CrossFit Metcon (No Measure) 0-35:00 For time with partner: 800m Row 40 Front squat 115/75 40 Burpee over the bar 40 Wall ball 800m Row 30 Front squat 30 Burpee over the bar 30 Wall ball 800m Row 20 Front squat 20 Burpee over the bar 20 Wall ball...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike or Row Into Couch stretch Into 6 Calorie bike steady pace 3 Lat burpee 3 DB Hang clean and jerk 15 ft lunges Rest 1:00 6 Calorie bike little more speed 6 Lat burpee 6 DB Hang clean and jerk 15ft lunges...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio + 10 air squat 10 Banded shoulder press 10 banded pull apart 150m Ski X 2 sets Growth & Performance (5 Rounds for time) Every 5:00 x 30:00 200m ski erg 15 S2OH 75/55 30 double under (60 single) 15 Wallball 200m...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike Couch stretch Hamstring stretch + 2x Wall squat Wall angels Superman’s Hollow rocks Back Squat (1 REP MAX!!! Build out in 12:00 ) Metcon (Time) 21-15-9 Calorie row Thruster 95/65 L1: 75/55 L2: 65/45 CORE CA$HOUT (No Measure) Tabatta 20/10 X 10 sets...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) 5 Rounds for time: 7 HSPU ( 14 Push up ) 14 Single arm DB Thruster (7/7) 21 Double under 7 Chest to bar (3 BMU) (7 Renegade rows) + 5:00 rest imto 5 Rounds for time: 7 Toe to bar ( knee raises) 14 Alt....Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 2x 10-15 banded good morning 10-15 banded pull apart Banded hamstring :30 each leg Dead hang x :15-:20 Clean grip Deadlift (1 rep Building to heavy single every :90 x 6 ) Snatch (Building every :90 x 6 sets 1. 80%...Read More

Great Woods Fitness & Performance – CrossFit Metcon (No Measure) Partner Holleyman 30 Rounds 5 Wall ball 3 HSPU 1 Power clean 225/155 … 185/35 alternating movements into 20:00 AMRAP 2 Cluster 185/135…155/105 40 Double under 6 Burpee box jumpRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3:00 Banded shoulder stretch Lat foam roll/dead hang Push Press (Every :90 6 sets of 2 reps @ 90% ) Overhead Squat (Every :90 6 sets of 1 rep @ 90% ) CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP...Read More