Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Banded shoulder stretch PVC partner stretch Growth and development (5 Rounds for time) 30:00 on the clock @ the top of every 6:00 complete: 10/8 Calorie Bike 12 DB snatch 10/8 Cal Row/Ski or 200m Run 12 Hang clean and jerk x 1DB...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Romanian Deadlift (RDL) (5RM Into drop sets- 5×5 @90% of ^ ) Performance (7 Rounds for time) 4 Sets 15 Thruster 95/65 15 Burpee box jump Every 3 minutes x 12 minutes rest 3 minutes before B Every 3 minutes, for 9 minutes 30/20...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 each Bike Row Ski 100m Run Pigeon stretch X 2 Metcon (Time) 0-6:00 50 CALORIE ROW 6-14:00 AMRAP 8 12 Chest to bar 8 Calorie Row 6 Devil Press x 2 DB 17-25:00 AMRAP 8 12 HSPU 12 Front rack lunges 95/65 6...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio + 10 wall angels 10 Wall squats 5 push up 3 burpee :20 plank hold X 2 Push Press (5 RM for the day! Let’s keep building!!!!! Into 3x 5 @85% of ^ Every 1:15 ) Metcon (3 Rounds for time) Every...Read More

Great Woods Fitness & Performance – CrossFit Metcon (No Measure) 12:00 on the clock : You and your partner establish 2RM hang squat clean (build together- both should establish their own ) + rest 3:00 into… For time with partner: 100 calorie row 75 lateral burpee over partner (partner is planked) 50 thruster 115/75 50...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Couch stretch Banded hamstring stretch Front Squat (Every 2:00 x 12:00 70-72% x 5 ) Growth/ Performance (Time) For time: 50 DB snatch 25 Burpee box jump over 50 Wallball 25 Burpee box jump over 50 DB snatchRead More

Great Woods Fitness & Performance – CrossFit Romanian Deadlift (RDL) (Clean Grip RDL 6 rep max Into every 1:15 3×6 drop sets @ 90% of above ) Barbell Bent over row (Weight) Barbell bent over row 6 reps every 1:30 x 5 sets building up in weight Growth (Time) 4RFT: 12 Sand bag box step...Read More

Great Woods Fitness & Performance – CrossFit GROWTH & DEVELOPMENT Metcon (No Measure) 4x 1:00 ski :30 rest 1:00 Russian swings :30 rest 1:00 assault bike :30 rest -3:00 off into 4 RFT 10 Wallball 10 S2OH 75/55 200m Run -3:00 into 4x 1:00 box jump :30 rest 1:00 Wall walk :30 off 1:00 DB...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 Sets- :45 ski erg :45 bike :45 Double/ single under work + 2 Sets- 1/2 kneeling single arm press x 8 reps :20 hollow rock :20 mountain climber Push Press (8:00 to establish 6RM + drop sets 3×6 @85% of above ) Growth...Read More

Great Woods Fitness & Performance – CrossFit Teams of 2: (Weight) Chipper for time: 120 DB front squat x 2 DB 20 Calorie bike 100 KBS 20 Calorie Row/Ski 80 DB Snatch 400m Run together 60 DB OHS 20 Calorie Row/Ski 40 DB box step over 20 Calorie bike 20 Devil press Right into heavy...Read More