Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Front Squat (Heavy single for the day. 12:00 on the clock ) Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 1-2-3-4-5… wall walk 2-4-6-8-10 Burpee 3-6-9-12-15… Ab mat sit up Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 1-2-3-4-5.. Wall walk 10-20-30-40-50 Double under...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 row easy 2:00 bike easy 1:00 pec stretch PVC Overhead warm up + wall angels 15-20 reps of each Wall squats 15-20 reps GROWTH & DEVELOPMENT Metcon (AMRAP – Rounds and Reps) AMRAP 25:00 20 Calorie Ski erg 16 Alternating DB Snatch 12...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 10-15 Banded pull apart 10-15 Walll angels + Wall squats 50ft walking lunges :30 pigeon stretch each side X 2 GROWTH & DEVELOPMENT Push press + Split jerk (6 sets 3+1 Split jerk may be new to some. Quick strong dip+ fast...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) With a partner for time, 5 Rounds of the following: 50 Wallball 400m Partner Wallball run 30 DB Single arm hang clean and jerk 20 Calorie ( any machine ) 50 Double underRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400m jog Or cardio of choice Into 5 plank walk out 5 push up 5 Superman 10 Hollow rocks :20 hollow hold 5 empty bar RDL 5 empty bar hang clean 5 empty bar thruster The Chief (AMRAP – Rounds) Max rounds in 3...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Metcon (Time) 5 Rounds for time: 1 Wall walk 5 Devil press x 2 DB 10 DB S2OH 50/35 -2:00 Rest 5 Rounds for time: 50 Double under (100 Single under) 10 Thruster 95/65 .. 75/55 5 Lateral burpee -2:00 Rest 3 Rounds for...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into Couch stretch + 2x 10 wall squat 10 scap pull up + 6 knee raises 10 air squat 15 hollow rock 10 empty bar S2OH GROWTH & DEVELOPMENT Front Squat (Every 2:00 x 3 sets 2 reps heavy) Chipper (Time) 400m...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio 2 sets 1 wall walk + 10 Second hold at top 10 DB thruster 4 Devil press 10 scap pull up + 10 kipping swing GROWTH & DEVELOPMENT Push Press (Every :90 x 5 Sets 2 reps building heavier than’ last week)...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Rounds EZ 10 cal Ski/Bike/Row 25 ft bear crawl 10 KB swings 10 air squat + 10-12 thoracic spine extension on foam roller x 2 sets GROWTH & DEVELOPMENT Back Squat (10:00 on the clock building up to a heavy single ) Metcon...Read More

Great Woods Fitness & Performance – CrossFit #throwbackthursday Wodapalooza 2018! HAPPY BIRTHDAY Ashley!!! Growth (3 Rounds for time) 15 Calorie Bike 20 Front squat 65/45 10 Burpee box jump 20 SlamBall 20 Medball sit up 10 Burpee box jump 20 Wallball 15 Calorie bike Rest 3:00 x 3 sets Performance (3 Rounds for time) 250m...Read More