Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into Couch stretch Pigeon stretch Back Squat (Every 2:00 x 10:00 2 second pause @ bottom of each rep x 5 reps ) Growth + Performance (Time) For time: 500m Row/Ski 50 Shuttle runs 500m Row/Ski 50 Bike calorie 500m Row/Ski1 shuttle...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Banded shoulder stretch + FREE stretch Growth & Development (AMRAP – Rounds and Reps) AMRAP 9 15 DB Ground 2 Overhead (2 DB) 10 Burpee box jump 3:00 rest AMRAP 9 15 Slam ball 15 Ring Row 8 DB Thruster 3:00...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into 2 warm up sets 12 wall squat 12 wall angels 1 wall walk :15 dead hang + kipping swings 50 ft walking lunges (25/25) Clean Complex (Building over 5 sets- goal would be heavier than last week No need to be...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) PARTNER WOD 4 Rounds for time: 40 wallball 20 DB snatches 50/35 + rest 3:00 3 Rounds for time: 30 Shoulder to overhead 115/75 100 Double under + rest 3:00 2 Rounds for time: 24 chest to bar pull up 24 thruster 115/75 + rest 3:00...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Banded shoulder stretch + 2x 10-15 banded good morning Dead hang x :15-20 4-6 strict pull up or ring row 1 wall walk Friday the 13th (13 Rounds for time) 13 ROUNDS FOR TIME: Rx+ 4 Devil press 3 Bar muscle up...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 2X of the following: 1/2 kneeling single arm db strict press x 8 each side KB single arm single leg crossover deadlift 8 each side 1:00 double or single under 8 Wall ball 4 Push up Metcon (Time) In 45 minutes or...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Couch stretch Banded hamstring Back Squat (5 reps with 3 second pause each rep Build to heavy 5 for day Every 2:00’x 10:00 ) Growth (Time) 5 Rounds for time- 20 Plank shoulder taps 10 Burpee 12 Calorie row 10 Alt DB...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Growth & Development (2 Rounds for time) 2 Rounds for time: 40 Calorie Bike 10 Wall Walk 15 Front squat @ 50% of MAX ( have to be able to clean it off the floor ) @20:00 For time: 30/22 Ski Calorie 60 Slam...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio machine 3 minutes into 5 Dual DB hang clean and press + 5 extra strict press after 15 Air squat :20 hollow rock 20 banded pull apart X 2 Clean Complex (Every :90 x 5 sets ) 1 Deadlift + 2 hang clean...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio machine 3 minutes into 5 Dual DB hang clean and press + 5 extra strict press after 15 Air squat :20 hollow rock 20 banded pull apart X 2 Clean Complex (Every :90 x 5 sets ) 1 Deadlift + 2 hang clean...Read More