Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Growth & Development (3 Rounds for time) 25 Calorie Row 25 Double DB Box step over 400m Run 25 Wall ball 25 Front squat 75/55 400m Run 2:00 rest between sets x 3 SETS Performance (Time) For time: 25 Burpee box jump over 24/20...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into Banded hamstring stretch Deadlift (6 sets of 3 reps @ 80% Every 90 seconds ) Growth/Performance (AMRAP – Rounds and Reps) 15:00 12 KB Swing 12 GHD sit up (15 ab mat sit up) 24 Double under (48 single… 5 ski...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 Sets 1:00 Bike row or ski 10 Banded shoulder press 20 Banded Bi curls 15-20 air squat 15-20 Banded pull apart 5-10 Push up Growth & Development (AMRAP – Rounds and Reps) 30:00 AMRAP 15 DB Thruster 15 Plate Ground to overhead 400m...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 min cardio Couch stretch Pigeon stretch Clean and Jerk (Emom x 8 80% -growth 5-10 lbs heavier ) Growth (AMRAP – Rounds and Reps) 4 Minutes of work: 10 Box jump 10 Ski calorie 200m Run In remaining time MAX WALL BALLS +...Read More

Great Woods Fitness & Performance – CrossFit Performance (Time) 10 rounds 3 clean and jerk 135/95 7 Burpee over bar Into 20 rounds 2 bar muscle up (6 chest to bar) 4 hspu (8 HR Push up) 8 KB swing 53/35 (American) I go you go entire workout Growth (Time) 10 Rounds 3 hang clean...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Banded shoulder stretch OVC partner stretch Metcon (Weight) Death March x 50ft Into Back extensions x 15-20 reps x 3-4 sets Growth (2 Rounds for time) 2 Sets 800m Run 25 Burpee to target 50 Wallball 3:00 rest REPEAT Snatch (Emom 10...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 Bike 5 Burpee 10 Ring row 1:00 Ski :10 dead hang + 10 Scap pull up Banded Face pulls off rack x 15-20 1:00 Row or Run x 2 Growth (Time) 4 Rounds for time: 400m Row , Ski, Run or 20 Cal...Read More

Great Woods Fitness & Performance – CrossFit Deadlift (5×5 Every :90 @ 75% ) Growth (Time) For time: 30-24-18-12 KB Swing Calorie bike Performance (Time) 6 Rounds for time: 100m Run 6 Cluster 135/95 6 DB Burpee Step up (2 DB) Warm Up & Mobility 3:00 cardio Into 2 Sets 3 inch worn 6 super...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Athlete stretch Foam Roll- LAX ball- Banded stretches Growth (Time) 5 Wall-walk + 3 Rounds for time 10 Thruster (DB- OK) 75/55 20 Slam-ball 100m Run + 5 Wall-walk rest 3:00 3 Rounds for time 10 DB Hang clean and press...Read More

Great Woods Fitness & Performance – CrossFit Warmup: 3:00 cardio Banded front rack opener x :20-:30 each side Burpee x 3 Push up x 5 Air squat x 8 Jump squat x 8 Banded pull apart x 15 2-3 Clean and Jerk (Emom x10 75% Growth- slightly heavier than last week! ) Growth (Time) 4...Read More