Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Warm up 3:00 cardio or 400m jog Into Couch stretch + Wall squats x 10 Scap pull ups x 10 Air squat x 10 KB swing x 10 X 2 GROWTH & DEVELOPMENT Front Squat (Every :90 seconds x 5 sets Heavy set of...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Dynamic warm up ( down and backs with coach) GROWTH & DEVELOPMENT Metcon (5 Rounds for time) Every 9:00 x 5 sets 200m Run 15 Single DB box step over 15 Wallball 200m Run 8/8 DB snatches 15 WallballRx+ Every 9:00 x...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Banded shoulder stretch GROWTH & DEVELOPMENT Push Press (Every :90 x 5 sets 2 push press building ) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups PERFORMANCE Push Press (Every :90 x 2...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Banded shoulder stretch GROWTH & DEVELOPMENT Push Press (Every :90 x 5 sets 2 push press building ) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups PERFORMANCE Push Press (Every :90 x 2...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) Teams of 2 Buy in 1 mile run broken up anyhow Into*** 60 chest to bar pull ups 60 HSPU / 80 strict press x 2 DB – tough load 75 Calorie Bike 75 Burpee Cash out 1 mile run broken up anyhow *** accumulate anyhow....Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Foam roll Free stretch GROWTH & DEVELOPMENT Back Squat (Every :90 seconds x 5 sets 2 reps – get a heavy set of 2 for the day!! ) Jack (AMRAP – Rounds and Reps) AMRAP in 20 minutes 10 Push Presses (115/85...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 bike 1:00 ski 1:00 row 200m run ( if rain jump rope 1:00) into Banded walks Banded overhead press Pigeon stretch Growth (Time) EMOM 15:00 1 10 Calorie ski 2. 10 Calorie Bike 3. 10 Calorie row @20:00 For Time: 800m row/run 30...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 1:00 couch stretch each side + Banded lateral walks Donkey kicks x 10/10 Bird dogs x10/10 Glute bridges x10-15 Dead hang x :15 seconds Scap pull ups x 10-15 X2 sets Front Squat (Every :90 X 5 sets, 3 reps each set...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio warmup Into 5:00 AMRAP High knee down butt kicks back 5 push up into down dog stretch 10 Wall squat 1 wall walk Growth/ Challenge (Time) 30-20-10 Sand bag squats Sand bag facing burpee Directly into 30-20-10 Alt. DB snatch 400M run...Read More

Great Woods Fitness & Performance – CrossFit Memorial Day 🎉 🇺🇸 (Time) Partner WOD 🇺🇸 👯‍♀️ 1000m Row (50 Calorie Bike) (800m run) 4 Rounds 30 WallBall 30 Box jump over 30 OHS 115/85 + 4 Rounds 10 Devil Press 200m run (12 Cal bike row or ski) 40 GHD sit up (40 Ab mat...Read More