Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Banded shoulder stretch Metcon (AMRAP – Reps) 20:00 AMRAP 50 Calorie Row 40 Toe to bar 30 OHS 95/65 20 DB Snatch 50/35 10 RMU (20 C2B)Scaled 50 Cal row 40 Knee raises or ab sit ups 30 Front squat 75/55 20...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minute Cardio into 12 Russian swing 12 Goblet squat 6 Push up 10 DB Snatch x 2 sets Growth/ Performance (AMRAP – Reps) 10:00 10 KB Swings 53/35 10 Calorie Row 10 Burpee over rower rest 3 min 10:00 10 Box jump over...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 min cardio Couch Hamstring stretches Foam roll Back Squat (Every :90 x 6 sets 2 reps building to a heavy 2 ) Growth/ Performance (AMRAP – Rounds and Reps) 3:00 Max shuttle runs + 1:00 rest 3:00 Max Ski + 1:00 rest 3:00...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 ski 2:00 row 2:00 bike FREE STRETCH Growth (Time) 5 RFT 10 Hang clean 65/45 10 Calorie ski Into 21-15-9 Lateral burpee Thruster Into 5 RFT 10 Kettlebell swings 10 Calorie Row Performance (Time) 5 RFT 10 Power clean 135/95 3 BMU (...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into 2x PVC pass thru Banded pull apart Barbell RDL Barbell bent over row Barbell S2OH Banded lateral walks Clean grip Deadlift (5 sets every 2:00 4 Reps heavier than last week – we are building strength here, the goal isn’t to...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) Partner Saturday 500 Wallball for time While AMRAP of: 5 Squat clean @ 185/135 8 Calorie MachineRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Pec door way stretch Banded shoulder stretch Push Press (Push Press (5 x 4) 4 reps every :90 @ 80% of last weeks heaviest ) Overhead Squat (Overhead Squat (5 x 3) 3 reps every :90 x 5 sets @ 80%) Growth...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 mins of Cardio (Row/Bike/Ski) Three rounds of: Wall Squats x 10 reps Bottom’s Up KB Strict Press x 5 reps each arm Hollow Rocks x 10 reps Single Arm KB Upright Row x 5 reps each arm Metcon (AMRAP – Rounds and Reps)...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Couch stretch Banded hammy stretch Back Squat (Every 2:00’x 12:00 3 reps – no pausing this week Building off pauses! ) Growth (Time) 5 Rounds for time: 10 Calorie Ski 20 DB snatch 1 Wall walk15:00 CAP Performance (Time) 3 Rounds for...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Any order 10 Calorie Ski Erg 5 Burpee 10 Calorie Row 5 Push up 10 Calorie Bike 5 Hollow rocks w/ medball overhead X 2 Growth (Time) 2 Sets for time: 21 Assault bike calorie 18 Thruster 75/55 15 Bar Facing burpee 12 Thruster...Read More