Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into 2x BANDED good morning x 12 Reps BANDED shoulder press x 12 Reps BANDED lateral walks x 25ft down and back PVC pass thru PVC OHS X 10 each Slam ball x 12 Reps Burpee no jump x 5 Reps Clean...Read More

Great Woods Fitness & Performance – CrossFit 🎉 Happy Birthday Jess 🎉 (No Measure) With partner 0-10 50 Calorie Bike 1000m Row @ 11- 21:00 AMRAP 30 Wall ball 20 KB swing 10 Burpee box jump @ 22-32:00 50 Calorie bike 1000m Row @ 33-43:00 AMRAP 30 Thruster 95/65 20 Hang power clean 100 Double...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Banded shoulder Free stretch Push Press (5 reps every :90 @ 75% of last weeks heaviest ) Overhead Squat (3 reps every :90 x 5 sets @ 78-80% ) Growth / Performance (AMRAP – Reps) AMRAP 12:00 1,2,3,4,5… Wall walk 2,4,6,8… Box jump...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into Pec stretch + AMRAP 5 3 burpee 6 DB snatch 12 Hollow rock 24 Mt. climber Growth/ Performance (6 Rounds for time) Every 5 minutes complete the following x 30 minutes 12/10 Bike 10 Toe to bar (15 Sit up) 8...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets 10 Cal row bike or ski 15 RDL 10 Sots Press (5/5) Single arm KB 20 Medball Russian twist Back Squat (Every 2:00 x 12:00 3 back squat with 2 second pause for each rep Heavy for the day build out )...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Metcon (Time) per 40 DB front squat 50/35 x 1 per hand (2DB) 20 Clean and jerk 95/65 … Rx+ 135/95 40 Calorie row 20 DB step over 24/20 (2DB) 25 Lateral burpee 40 GHD sit up/ Ab mat sit up 25 Lateral burpee...Read More

Great Woods Fitness & Performance – CrossFit Metcon (AMRAP – Rounds) 40:00 AMRAP 50 Double under 14 Box jump 12 S2OH 95/65 10 Bike row or ski 12 Wallball 14 Front rack lunges 50 Double under 1:00 rest between complete roundsRead More

Great Woods Fitness & Performance – CrossFit Metcon (Time) 10 Rounds 12 Push press 95/65 24 Double under (48 Single) I go you go Rest 1:00 minute Into 10 Rounds 5 Thruster 115/85 10 HSPU ( push up) I go you go Rest 1:00 minute Into For time: Buy in- 50 Cal bike 30-20-10 Hang...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 sets 1:00 bike row ski 15 wall angels 10 Ground seated barbell strict press 10 (5/5) thread the needle :30 Deadbugs Push Press (Push press Every :90 seconds 5 reps @ 75% 3 reps @ 80% 1 rep @ 85% 1 rep @...Read More

Great Woods Fitness & Performance – CrossFit Metcon (AMRAP – Rounds and Reps) 6:00 Amrap 2 Burpee BMU (5 Burpee pull up ) 12 DB alt. Snatch 50/35 2:00 rest 6:00 Amrap 8 Cal Row 12 hang snatch 96/65 2:00 rest 6:00 Amrap 8 Cal ski 6 Boxjump over 2:00 rest 6:00 Amrap 25 Double...Read More