Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Push Press (0-8:00 build up to 8RM Then every :90 x 3 sets @85% of above – 8 reps ) Growth & Development (5 Rounds for time) Every 3:00 x 15:00 12 Wallball 12 Calorie bike Performance (5 Rounds for weight) Every 3:00 x...Read More

Great Woods Fitness & Performance – CrossFit Metcon (No Measure) Teams of 2 1 Mile Assault bike 100 Double unders 30 Wallball (each) 400m Run 30 Deadlift 115/75 1 Mile Assault bike 75 Double under 30 Wallball (each) 400m Run 30 Deadlift 135/95 1 Mile assault bike 50 Double under 30 Wallball (each) 400m Run...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio + PVC partner stretch + 1X PVC Pass through x 10-20 PVC OHS x 10-15 Dead hang stretch from rig – as long as needed Pec Stretch – as long as needed Growth Strength (4 Rounds for weight) 6 Good morning heavier...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio into EMOM 10:00 8-10 Bike calorie :30 Burpee Growth (AMRAP – Rounds and Reps) 20:00 AMRAP 200m Run 15 DB Hang clean and press 10 Calorie Ski 5 Devil Press Performance (AMRAP – Rounds and Reps) 20:00 AMRAP 20 Double under 15...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into free mobility stretch Into barbell warm up With a partner for time (Time) Partner WOD 2001m row buy in Into 4 Rounds 9 rope climb ( 12 wall walk ) 11 bear complex 135/95 ..115/75… 95/65 .. 75/55 Into 2977m Row...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 bike 2:00 ski 2:00 row Growth (No Measure) 5 Rounds for time: 15 KB Swings 10 Feet Elevated push up 15 Wall ball 10 Plank walk outs 15 Alternating Hang DB Snatch 10 Calorie Row @ 30:00 30-32:00 max Ski calorie 32:00-35:00 400m...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio + 2x Deep squat thoracic rotation x 3/3 Air squat x 12 Child pose x :20 into down dog x :20 Hollow hold x :20 into hollow rocks x 10 Clean and Jerk (15:00 on the clock: Heavy max squat clean...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) In teams of 2 complete: 100 Double under 50 HSPU (10 Wall walk) 40 OHS 75/55 (front squat) 30 Calorie Bike 20 Pistol (each) (Wallball-each) 1 mile run (alternating 400’s) 20 Pistol (each) (wallball- each) 30 Calorie Bike 40 Power Snatch 75/55 (power clean or DB...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets 1:00 Bike 10 Wall angels 10 Wall squats 15 Banded face pulls 1;00 Ski erg Metcon (Weight) Good morning x 6 reps heavier than last week Into Front squat x max reps !!! With same weight as above Into Wall sit x...Read More

Great Woods Fitness & Performance – CrossFit Growth/ Performance (AMRAP – Rounds and Reps) 20:00 AMRAP 20 Calorie Row 20 Burpee over Rower 20 Box jump @25:00 10:00 AMRAP 200m Run 12 Alt. DB Snatch 50/35 2 Wall walk Scaled- Growth 20 Cal row 15 Burpee over rower 10 Box jump 200m Run 12 Hang...Read More