Great Woods Fitness & Performance – CrossFit Partner style (Time) With partner 60 bar facing burpees Then, 10 alt rds of 2 clean and jerk 185/135 ….155/105 13 chest to bar pull-ups (4 BMU) Then 60 bar facing burpees Into 50 Wallballs 40 Cal Ski Row or Bike 30 DB Snatches 20 Box Jump Overs...Read More
Great Woods Fitness & Performance – CrossFit Rack strict press slides (4 Rounds for weight) 4 sets of 8-12 reps – can build each set. These are similar to using a smith machine rest 1-2 minutes per set Performance (AMRAP – Rounds and Reps) 12:00 AMRAP 15 Calorie Row 10 Devil press 2 DB 5...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 Ski 2:00 Row 2:00 Bike Foam roll Growth & Performance (Time) 10 Sumo Deadlift High pull 75/55 20 GHDSU ( Ab sit up ) 10 Thruster 50 Double under 10 Push press 10 Calorie Bike Ski or Row 10 Power Clean 20 Alt....Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio into Foam roll Pec stretch Partner PVC stretch Bench Press (10:00 to build a heavy single @ 10:00 go into 3 Drop set resting as needed 3 Reps @ 80% of max ) Growth & Performance (AMRAP – Reps) 1:00 Russian KB...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Growth & Development (Time) 3 Sets for time: 21 Calorie Row 15 Hang power clean75/55 9 Ski Calorie 1:00 rest 20 Thruster 18 Slam ball 16 Burpee 1:00 rest 10 Calorie Bike 20 Wall ball 10 DB Box step over x 2 DB 1:00...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio 2X Barbell warmup w/ group Growth (Weight) Strength 15 DB upright rows 12-15 DB single arm posted lateral raises 20-30 Face pulls 10-12 Seated DB shoulder press x 4 Rest as needed Squat Clean and Jerk (Squat clean & Jerk Squat clean &...Read More
Great Woods Fitness & Performance – CrossFit Metcon (No Measure) In teams of 2, on a 25 minute running clock: BUY IN 50 Burpee box jump 50 G2OH 95/65 50 Burpee box jump then in remaining time, with partner, complete as many rounds and reps of: 45 Double Unders (8/6 ski cals) 30 Wall Ball...Read More
Great Woods Fitness & Performance – CrossFit Partner FUN (No Measure) 100 Calorie row 400m Run 50 DB S2OH 50 Toe to bar 500m Ski 50 Double under each 50 DB Hang clean and jerk 400m Run 100 Calorie BikeRead More
