Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Shoulder stretch with band on rig partner PVC Metcon (Weight) RDL x 10 reps heavier than last week into Tripod bent over rows x 10/10 heavier 3-4 sets resting 1-2 minutes between sets Metcon (Time) Tester workout 7 rounds for time 7...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) 800m Run 45 Box jump over 40 Kettlebell swing 35 Burpee 30 Thruster 95/65 25 Plate OH lunges 20 Toe to bar 15 Chest to bar 10 Cluster 800m Run *Back up the ladder after 800m run 🤪45:00 CAPRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Choice of mobility into 3 sets 6-9 Ring rows :30 Bike row or ski :30 Jump rope 15-20 Wall squats Strict press (Every :90 x 6 Reps 6 total sets ) Metcon (Time) 15 RFT 1 Wall walk 3 Deadlift 155/105 5 Wallball Overhead...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio warm up + 3x :30 bike ski or row banded face pulls Banded overhead press Scap pull ups Hollow rocks Metcon (Weight) 10 Sets For MAX Reps: :30 AB mat sit up :10 REST :30 Bike max cals :10 REST :30 DB Dual...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio 3 Rounds 25 Double/ single under 10 BB RDL 10 BB bent over row 10 clean pull 10 hang squat clean X 2-3 sets Split Jerk (Every minute on the minute 2 Split jerk x 8:00) Metcon (5 Rounds for time) Every...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike Hamstring stretch together Into Dynamic warm up together Growth (Weight) Barbell RDL x 12 reps Into DB tripod bent over row x 12/12 3-4 sets Metcon (Time) 3RFT 800m Run 50 Wallball/ Goblet squatCAP 25:00 Snatch pull + Low hang squat snatch...Read More

Great Woods Fitness & Performance – CrossFit Growth & Development (AMRAP – Rounds and Reps) 20:00 Amrap 20 calorie row 10 Cal ski 15 ground to overhead 65/45 45 single under 10 hand release push up 5 devil press Performance (AMRAP – Rounds and Reps) 20:00 Amrap 20 double under 15 ground to overhead 95/65...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into Banded shoulder stretch Partner PVC Metcon (Weight) 15 seated Z Press + 20 banded face pull + 30 plank shoulder taps + :20 HS hold X 3-4 sets Growth & Development (Time) 50-40-30-20-10 DB snatches + 15 box jump over after...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio into 2x wall squat wall angels Dead hang + Scap pull ups Hollow rocks 1 wall walk Growth & Development (No Measure) Performance (3 Rounds for time) 3 x Repeats 12 Ski calorie 12 Toe to bar 12 Thruster 95/65 2...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into Foam roll. Banded hamstring Split Jerk (Every minute x 2 Reps Emom 8) Big Dawg Ten (AMRAP – Rounds and Reps) Complete as many rounds and reps in 10 minutes, of: 
10 Rowing Calories
 10 Kettlebell Swings, 53/35 lbs
 10 Burpees...Read More