Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 warm up + Banded good morning x 12 Death March no weight down and back Dead hang x 10-15 Scap pull ups x 8-10 Pec stretch x :30 each side X 2 sets Growth (Time) AMRAP 10 9/7 Calorie Bike 5 Shoulder to...Read More
Great Woods Fitness & Performance – CrossFit Metcon (Time) Teams of 2 AMRAP 25 25 DB Snatches 50/35 25 Box Jump Step Down/Step up 25 DB Thruster 25 Calorie Row/Ski/Bike rest 5:00 Into For time: 21-15-9 Power clean 95/65 Toe to bar Lateral burpee Done Individually** Scaled 21-15-9 Hang clean 75/55 Slam balls Lateral burpeeRead More
Great Woods Fitness & Performance – CrossFit Metcon (Time) 3 Rounds for time w/ a partner: 20 Assault bike calorie 30 Hang power clean 95/65 30 Single arm Devil press 60 Double under each 20 Assault bike calorie 30 S2OH 60 Wallball 60 Double under each Cash out- choice of : 100 GHD sit up...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio + Banded face pulls x 15 Banded press over head x 10-15 Air squats x 10-15 Pigeon stretch each side x :30-1:00 X 2 sets Clean Complex (10:00 to establish a heavy complex ) 1 Deadlift + 1 hang clean + 1...Read More
Great Woods Fitness & Performance – CrossFit Metcon (Time) 400 Calorie bike row or ski AMRAP 35:00 10 Box jump over 15 KB Swings 10 Toe to bar 1 Wall walk 10 Chest to bar (3 BMU) 15 Deadlift 135/95 10 Lateral BurpeeRead More
Great Woods Fitness & Performance – CrossFit Performance (Time) Cluster Wall walk Power clean BMU ( Chest to bar ) Devil press OHS Burpee box jump HSPU Wall ball Toe to bar Pistol each leg Calorie Machine 135/95 Growth (Time) Cluster Wall walks Power clean Pull up Devil Press Front squat Burpee box jump Push-up...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Couch stretch Barbell warm up GROWTH & DEVELOPMENT Clean Complex 1 Deadlift + 1 hang clean + 1 Front squat Every 2:00 x 12:00 Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 16 DB Snatch 8 Burpee over DB 4 Calorie Ski...Read More
Great Woods Fitness & Performance – CrossFit Metcon (Time) Thruster Jerk Front squat Hang power clean Deadlift Snatch Lateral burpee Toe to bar Box jump Wall ball Chest to bar Wall walkScaled Thruster Overhead press Front squat Hang power clean Deadlift Devil press Wall ball Alt DB Snatch Box jump Sit up KB swing Wall...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 5 Days Till Xmas! 🎄 3:00 Bike row or ski 2x 10-15 reps Wall Angels 10-15 reps Wall squats ½ kneeeling single arm strict press 10/10 Jump rope 25 Double or single Rack strict press slides (4 Rounds for weight) Every 2:00 8-10 reps...Read More
