Great Woods Fitness & Performance – CrossFit Performance (5 Rounds for time) 5 Sets of the following: 15 HSPU ** HRPU 15 Hang Power Snatch 75/55 15 Chest to bar pull up ** Pull up/Ring row 15 OHS 15 Lateral Burpee 50 Double under / 100 Single under Resting 3:00 between each set Growth (5...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 Growth (Weight) 4 sets 1. Shoulder taps x 30 Directly into Plank walk outs...Read More

Great Woods Fitness & Performance – CrossFit Partner Day (Time) 25 Double under x 10 sets each relay Into 100 DB squat 100 30/24 box jump over 100 Pistol (Air squat ) 100 DB Snatch 50/35 2000m Row 100 GHD Sit up (Medball sit up) 100 Back squat 95/65 100 Calorie Bike 100 DB Hang...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio into Banded Hamstring stretch PVC stretches as group Strict press (Every 2:00 x 12:00 8 Reps at moderate weight ) Growth (4 Rounds for time) Every 3 x 12:00 200-250m Row 8 Goblet squat 8 Burpee to target Performance (4 Rounds...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Calories) 6 Rounds; 1 min @ each station, of: Wall Ball 20/14 -rest 30s S2zoH 95/65 -rest 30s Cal Assault Bike -rest 30s Man makers ** athlete chooses weight -rest 30s Growth (AMRAP – Rounds and Reps) 6 Rounds; 1 min @ each station, of: Cal Row...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into :30 jump rope Banded face pulls x 15-20 15-20 DB S2OH Box pigeon stretch :30 each side – 1:00 X 2 Bench Press (Every :90 x 5 Sets 3 reps as heavy as possible ) Growth & Performance (Time) 50/40 Bike...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike- Row- Ski all 2:00 each into Free stretch Growth (AMRAP – Rounds and Reps) 35:00 AMRAP 5 Wallball 3 Box jump 1 Wall walk Performance (Time) 30 RFT 5 HSPU 3 Chest to bar 1 Squat snatch @ 155/105 CAP 35:00Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio into 2x Wall Angels Wall squats Dead hang Banded pull apart PVC pass thru PVC ohs Squat Clean and Jerk (Every :90 1.1 squat clean + 1 split jerk @ 70% x 6 sets ) GROWTH STRENGTH (4 Rounds for weight) DB...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) With a partner- 16 Rounds 0-40:00 I go, you go style (movements) 7 hang clean 165/115, 135/95, 115/75 11 Cal Assault bike 15 Wallball @42:00 10:00 amrap Burpee pull up 2,4,6,8,10 …. DB Box Step over 3,6,9,12,15,18,21,24,27…. Growth – burpee target Rx+ Burpee BMU 1,2,3,4,5…..Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Farmer’s Carry (Handles/KB/ or DB 100ft every 2:00 – heavy sets x 10:00 ) Metcon (3 Rounds for time) Bike- Every 5:00 x 15:00 25/20 Calorie bike **push the pace Metcon (AMRAP – Rounds and Reps) AMRAP 10:00 5 Box jump 5 Deadlift 225/155...Read More