Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio Couch stretch Banded hamstring stretch Free movement/ mobility for athlete Back Squat (Build up to 50% Every 2:00 x10:00 Set 1 55% Set2 60% Set 3 65% Set 4/5 70% ) Performance (3 Rounds for time) Every 8 minutes x 24...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into Pec stretch Into Banded press Air squat Banded good morning Walking lunges 2x 10-12 reps of all Bench Press (Every :90 5×5 @ 65% ) Performance (Checkmark) A. Every 3:00 12 Thruster 95/65 12 Lateral burpee Max bike calories X 3...Read More

Great Woods Fitness & Performance – CrossFit Metcon (AMRAP – Reps) 4 Rounds (5:00 per station) Rest 1:00 between stations Station 1 500m Ski Max Wall Balls in remaining time Station 2 30 DB Alternating Snatches (50/35) Max Cal Row remaining time Station 3 15 Double under 15 DB x 2 / Box Step Overs...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 2-3x Wall angels Wall squats Ring row Dead hang Scap push up Shoulder taps Clean Complex (Every :90 x 8 sets Clean complex (High hang + hang + low hang+ squat clean) × 8 sets @ 60–70% ) Metcon (Time) CAP...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Checkmark) Every 4:00 x 12:00 400m Run Into EMOM x 20 mins: Min 1: 4 Pull-ups 8 Push-ups 12 Squats Min 2: Rest Into Every 2:00 x 12:00 200m RunRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Couch stretch 2x Banded pull apart x 10-15 Banded shoulder press x 10-15 Dead hang Scap pull ups :20 jump rope Back Squat (Every 2:00 5×5 @70% ) Metcon (AMRAP – Rounds and Reps) AMRAP 12 6 Snatch 95/65 8 chest to bar...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Couch stretch 2x Banded pull apart x 10-15 Banded shoulder press x 10-15 Dead hang Scap pull ups :20 jump rope Back Squat (Every 2:00 5×5 @70% ) Metcon (AMRAP – Rounds and Reps) AMRAP 12 6 Snatch 95/65 8 chest to bar...Read More

Great Woods Fitness & Performance – CrossFit Partner FUN (Checkmark) A. 30/25/20 w/partner Hang power snatch 95/65 … 75/55 Calorie row/ski/bike Wallball Rest 4:00 B. 10 RFT – I go, you go w/partner 4 toe to bar 6 ohs 95/65 8 box jump Rest 4:00 C. For time 1200m run ( between the 2 )...Read More

Great Woods Fitness & Performance – CrossFit Snatch Complex (Every 2:00x 12:00 ) Every 2:00 x 6 sets 1 High Hang Snatch 1 Low Hang Snatch 1 Snatch from Floor Loading: Sets 1–2 → light technique (50-60%) Sets 3–4 → moderate (60-70%) Sets 5–6 → moderate-challenging but crisp (70-80%) No misses this week — clean...Read More

Great Woods Fitness & Performance – CrossFit Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 15 Row 15 KB swing 12 Box jump 9 Burpee -3:00 R 10:00 AMRAP 12/10 Bike 12 Toe to bar/knee raises 12 Front rack lunges 75/55 12 Front squat -3:00 R 10:00 AMRAP 200 Run 12 Wallball 12 GHDSU 24...Read More