Great Woods Fitness & Performance – CrossFit Teams of 2! (Time) For time: 2000m Row 100 Alternating DB hang clean and jerk 50/35 75 GHDSU ( 100 Ab-Mat Sit up) 300 Double under (600 Single / 1000m Ski) 75 Squat clean 155/105 (Sand bag squats) 100 Alternating DB Snatch 100 Calorie BikeRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 Bike 10 Russian swing 10 Goblet 15 Banded overhead press 1:00 Ski erg 15 Banded pull apart X2 sets Growth/ Performance (AMRAP – Rounds and Reps) 40:00 AMRAP ** every 4:00 10 burpee 15 KB Swing 10 Toe to bar 15 Calorie machine...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio 2x Banded good morning 10-12 Back extensions 10-12 :30 ski Banded hamstring stretch 1:00 each side Deadlift (Every :90 5 reps x 5 sets @70% ) Growth (Time) Teams of 2!!! 60 Calorie row 30 Back squat (from floor) 115/75 60 Calorie...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into foam roll 5:00 GROWTH & DEVELOPMENT and PERFORMANCE Metcon (Time) 27 thruster 95/65 27 bar facing burpee 400m Run 24 thruster 24 BFB 500m Row 21 thruster 21 BFB 400m Run 18 thruster 18 BFB 500m Row 15 thruster 15 BFB...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio + 2x Banded pull apart Banded shoulder press Wall squat Pec stretch Clean and Jerk (Emom 10 1 clean and jerk 70% (Growth moderate weight) ) Metcon (4 Rounds for time) Every 5:00 x 20:00 8 Hang power clean 135/95 10 Box...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Partner PVC Stretch Metcon (Weight) Supersets RDL x 8 Reps heavier than last week DB bent over rows 8/8 Banded face pull off rack x 20 Reps 4 Sets Metcon (Time) 20 Barbell front rack lunge s (each side) 75/55 40 push-up s...Read More

Great Woods Fitness & Performance – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 45:00 30 Wallball 20/14 500m/450m Ski 20 Pistol (to box/assisted) 30 Double under 500m/450m Row 400m Run 30/25 Calorie BikeRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3Sets 1;00 bike/row/ski 10 PVC pass thru 10 pvc ohs 3-5 inch worm 15 banded pull apart Strict press (Every :90 x 6 Sets 4 reps building ) Metcon (Time) For time: 30 Calorie bike 30 DB front squat x2DB 30 Burpee over DB...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio + 2x 15 wall angels :10 dead hang 5 kipping swing 5 knee to elbow 15 Russian swing Growth (Time) For time: 50 Ab mat sit up 30 DB snatch 50 Calorie Row 30 DB Single arm DB push press (30/30 each...Read More

Great Woods Fitness & Performance – CrossFit Warmup: Cardio into Shoulder stretch Barbell warm up Strict press Push press Tall jerk Strict press in jerk split 8-10 reow empty bar x 2 sets Split Jerk (Emom x 10 1 rep something heavy across !) Metcon (5 Rounds for time) 10 Thruster 75/55 10 Burpee box...Read More