Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Couch Stretch Banded Hamstring stretch Back Squat (Every 2 Minutes , for 10 Minutes 4 Reps with 2 seconds pause in bottom each rep ) Growth & Performance (Time) Set up like open style ½ go ½ judge For time: 30 Calorie...Read More

Great Woods Fitness & Performance – CrossFit Metcon (8 Rounds for time) 8 Sets of the following: 5 Burpee box jump 10 Ski Erg Calorie 15 Hang power clean 75/55 10 Wallball :90 rest between each set Performance (Time) 8 Sets of the following: 10 Wallball 20/14 ( Rx+ 10 HSPU ) 12 DB Snatch...Read More

Great Woods Fitness & Performance – CrossFit Metcon (No Measure) 7 rounds 7 Chest to bar 7 Hspu 7 DB Box step over 7 DB Thruster 50/35 7 Burpee box jump over 7 Toe to bar 7 DB S2OH -rest 3 5 Rounds 5 Calorie bike 25 Double under 5 Box jump over 5 Devil...Read More

Great Woods Fitness & Performance – CrossFit With a partner: (Time) Part A: 60 Synchro Burpee 100 Box jump over 24/20 into 60 Synchro DB Snatch 100 OHS 95/65 into 60 Synchro Air squat 100 Wall ball 20/14 rest 5:00 into For time: 50 Synchro Toe to bar or hanging Knee Raises or Medball sit...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio 2 sets of the following: :30 Hollow rocks 8 Push up 8-12 Ring row 1 Wall walk + :15 second hold in top position Growth & Development (No Measure) EMOM 40:00 1. 12/10 Calorie Row 2. 8 Later Burpee over Rower...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Couch stretch Banded hamstring Banded shoulder Back Squat (Every 2;00 x 10:00 5×5 with 2 second pause every rep in bottom position (no bounce up) Building ) Growth & Development (AMRAP – Rounds and Reps) 15:00 AMRAP 48 Double under 7 DB...Read More

Great Woods Fitness & Performance – CrossFit Growth & Development (Distance) AMRAP 3:00 MAX Burpee rest 2:00 AMRAP 3:00 MAX Shoulder to Overhead 75/55 rest 2:00 AMRAP 3:00 MAX Calorie Bike @ 18:00 For time: 60 Bar facing burpee 60 Shoulder to overhead 75/55 60/45 Calorie Bike @ 35:00- 45:00 MAX Meters on the Ski...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio + 2X Banded good morning Banded face pulls Burpee Child pose Pigeon stretch Clean grip Deadlift (5 X 8 Reps Every 2:00 – build ) Snatch Pull + Squat Snatch (Every 2:00 @ 65% 1 pull + snatch + 1 pull +...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Weight) 40:00min AMRAP of 10 cal ski / row 20 WB 30 Gobet squats 40 KB Swings Every 4:00 alternate Partner A – 3 WW 30 DU Partner B – 1 rd of mini DT (12-9-6) @40:00 Build to a heavy Thurster in 10:00Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Banded Shoulder stretch Pec stretch into Dead hang Scap pull up Kipping swing Wall angels Wall Squats reps as needed for warm up Growth & Performance (4 Rounds for weight) A1. Seated DB Z Press x 15 Reps A2. DB Dual Bent...Read More