Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio + 20 Leg Swings (Both Sides/each direction) 20 Goblet squat with Light KB 10 Scap Pull-ups 10 Hand Release Push up 5 Strict Pull-up ( Any Grip ) 5 Burpee Growth (Time) Ten rounds, for time: 300/200 Meter Row 10 Burpees Over...Read More

Great Woods Fitness & Performance – CrossFit Warmup: 3:0 Cardio Banded shoulder stretch Partner PVC STRETCH Push Press (4 Rep Max for the day into.. every :90 3 Sets of 4 @ 90% of max hit ) Growth & Performance (Time) 2 Sets 15 Toe to bar/Knee raises 12 KB Swing 53/35 9 Box jump...Read More

Great Woods Fitness & Performance – CrossFit Metcon (AMRAP – Reps) Teams of 3 : 7:00 on the clock 70 Calorie Row + MAX Clean and jerk 135/95 ** set of partners can work on clean and jerks while one is rowing -3 minute rest- 6:00 on the clock 100 Wall ball + MAX Power...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Couch stretch Standing rig figure four stretch Front Squat (Every 2:00 x 5 sets 4 Reps @78-80% of 1RM) Metcon (Time) 1 Round for time: 24 Hang power snatch 115/75.. 95/65 48 KB Swing 24 Thruster 400m Run 24 Hang power clean...Read More

Great Woods Fitness & Performance – CrossFit Growth (Time) 3 Sets of the following: 21 Wallball 15 Calorie Ski 12 Calorie Row 9 Push Press 75/55 6 Front Squat 60 Single under Rest 2:30 18 Alternating DB snatch 15 Box jump 12 Single DB Devills press 6/6 9/6 Calorie Bike Rest 2:30 Performance (Time) 3...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3:00 Banded shoulder stretch Into 2x :30 pec stretch per side :15 dead hang 10 scap pull up :20 hollow rocks 3-6 strict pull up or ring row :30 child pose PERFORMANCE 50 Chest to bar TEST (Time) 7:00 CAP GROWTH &...Read More

Great Woods Fitness & Performance – CrossFit Warmup: 3:00 Cardio Into Banded front rack stretch :30-1:00 each Child pose x :30-1:00 DB Dual bent over row x 15-20 reps Banded pull apart x 15-20 reps X 2 5 Minute Bike Test (Calories) Warm up :20 hard (85%) :40 recover peddle x 3 sets Into 5:00...Read More

Great Woods Fitness & Performance – CrossFit Performance (Time) 3 RFT with partner 12 Lateral burpee over the bar 12 Thruster 115/75 500m Row 12 Power snatch 115/75 12 Lateral burpee over the bar 12 Push jerks 115/75 50 Calorie bike 12 Hang squat clean 115/75 12 Lateral burpee over the bar 12 OHS 115/75...Read More

Great Woods Fitness & Performance – CrossFit Class Partner WOD Metcon (No Measure) With a partner: 0-15:00 30-20-10 Front squat @155/105 60-40-20 Burpee box jump over 24/20 15:00-30:00 30-20-10 Ground to overhead 155/105 60-40-20 Assault bike calorie 30:00-45:00 15:00 AMRAP 50 Alternating DB snatch 50/35 30 Toe to bar 750m rowRead More

Great Woods Fitness & Performance – CrossFit Front Squat Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Read More