Great Woods Fitness & Performance – CrossFit Warmup: 3 min cardio Couch stretch Into 10 wall angels + wall squats Deadhang + 5-10 kipping swings Hollow hold + 10 rocks X 2 Front Squat (Every 2:00 x 12:00 6 sets of 5 reps @ 68-70% ) Growth & Development (AMRAP – Rounds and Reps) 15:00...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio into 10 Wall angels 10 Wall squat 1 Wall walk 10 Empty bar s2oh 10 EMpty bar front squat :30 Hollow rock x 2 Metcon (Time) 45:00 on the clock: FOR TIME: 40 Wallball/Goblet squat 40 Hang clean 95/65 /DB hang clean...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio banded hamstring stretch + mobility Romanian Deadlift (RDL) ( A. Clean grip RDL 8 rep max 8:00 Into drop sets together Every 1:15 + 3 drop sets of 8 @85% ) Barbell Bent over row (5 Rounds for weight) B. Barbell bent...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio + 20 jump rope 40 Mt. Climbers 10 Burpee 20 PVC PAss thru 10 Burpee 40 t. Climbers 20 Jump rope Growth & Development (Time) 4 RT: 200m Run 16 Alternating DB Snatch 16 DB OH Lunge ( 8/8 ) 16 Wall...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3 minutes Banded shoulder stretch Push Press (Building to a heavy 7 rep max 0-8:00 Into 3 sets of 7 @85% of heavy above ) Growth (No Measure) Repeats 250m Row Rest 1:00 between sets GOAL – get faster each set x...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) For time with a partner 100 Double under (16 Calorie ski orn200 single) 80 WallBall 60 Box jump 40 Power Snatch 135/95 20 Burpee pull-up (burpee bar muscle up) 40 Power clean 135/95 60 Hand stand Push up (18 Wall walk) 80 Thruster 95/65 100 Calorie...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio + Foam roll IT bands / quads + Couch stretch Front Squat (Every 2 minutes for 12 minutes 6 Reps @ 65-68% of 1 RM ) Performance (Time) 4 RFT: 16 Chest to bar pull up 20 DB Snatch 50/35 16 Overhead squat...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minute cardio + 2 sets 10 Push press 10 hollow rock 10 Front squat 10 ( 5/5) DB Crossover single leg RDL 10 Thruster Couch Stretch 1-2 each side Growth & Development (3 Rounds for reps) AMRAP 5:00,9:00, 13:00 250m Row 30 Slam...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike row ski Banded hamstring stretch + PVC pass through PVC good morning Barbell RDL Barbell overhead press X 10-12 reps (1-2 times through) Deadlift (Heavy single for the day Building out every minute x 6 sets (Start with something heavy from previous...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Foam roll Glutes, IT bands, Legs Banded good x 15-20 Banded Overhead press x 20 reps 5 inch worm + 5 burpee Pigeon x 1:00 each side Growth (Time) 5 RFT: 30/25 Calorie Row 20 Ab mat sit up 100m Farmer Carry ( x...Read More