Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 min cardio Banded shoulder stretch Into Banded lateral walks down and back Single leg glute bridges 10/10 + 10 double leg glute bridges Pigeon stretch each side x 1:00 Challenge Push Press (Every :90 3 reps building each set x 5 sets )...Read More
Great Woods Fitness & Performance – CrossFit Metcon (No Measure) 0-15:00 With partner Partner 1 400m Run Partner 2 400m Run AMRAP (alt. Movements) 6 S.A Alt Devils press 50/35 9 Toe to bar 12 DB alt Snatch @15:00 100/80 CAL ASSAULT BIKE @25:00-40:00 15:00 With partner Every 1:30 AMRAP I go You go 12...Read More
Great Woods Fitness & Performance – CrossFit Happy 17th Dray 🎉🥳 Warm Up & Mobility Bike x 3:00 Couch stretch Leg swings Pigeon stretch Challenge Back Squat (Every 90 seconds 4 reps Goal is same as last week- building heavier sets ) Challenge/ GROWTH (Time) 6 RFT: 18 DB hang clean to overhead x 2...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Everyone! (No Measure) AMRAP 24:00 21 Cal row/ 400m run 15 Box jump 9 Burpee over rower 1:00 rest after each 21/15/9 completion @30:00 Every 2:00 :90 on clock 12 KB plank drag thru 2 Wall walk Into max cal Row/Ski/or Boke :30 rest...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Banded hamstring stretch -barbell warm up Good mornings RDL Child pose Deadlift (10:00 on the clock to build up to a: Heavy single for the day ) Growth/ Challenge (5 Rounds for time) 5RFT: 12 Box jump 16 DB Snatch 12 Cal...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 200m run 10 burpee 200m run 10 scap pull ups 200m run 10 air squat Challenge (Time) 0-25:00 800m run Into Amrap remaining time 4 ski cals 6 burpee 8 Wallball 20 Double under /40 single @25:00 800m Run Performance/Growth (Time) 0-10:00 1 mile...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio warm up Into 10 Banded pull apart 10 DB up right row 10/10 single arm DB overhead press :20 dead hang 5 kipping swings 5 knee to elbow X 2 Challenge Push Press (Every :90 x 5 Sets 4 Push Press –...Read More
Announcements 25$ Tees/Crops/Tanks – trying to order by Friday or Saturday May4th Cut OFF VENMO- Great-Woods Great Woods Fitness & Performance – CrossFit Metcon (AMRAP – Rounds and Reps) In teams of 2, alternating each movement, complete as many round and reps as possible, in 30 minutes, of: Buy in 50 Burpee box jump over...Read More
Announcements 25$ Tees/Crops/Tanks – trying to order by Friday or Saturday May4th Cut OFF VENMO- Great-Woods Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Challenge Back Squat (Every 2:00 x 12:00 5 Reps – mod to heavy weight, can build every set just not till failure. Just have some challenging working weight...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Performance (Time) For time: 500m Row 15 Cal bike 30 DB Thruster 50/35 500m Row -2:00 rest- 15 Cal bike 500m Row 15 Burpee box jump over 15 Cal Bike -2:00 rest- 500m Row 15 Cal ski 30 DB C&J (alt 5’s) 500m Row...Read More
