Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3:00 Into Banded good morning x 10 Banded press x 10 Russian baby maker x 5 Barbell RDL x 10 Barbell front squat x 10 X 2 Deadlift (Building in 6 minutes to a heavy set of 2! Get that weight going!...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 Ski 1:00 Bike 1:00 Pigeon stretch 15 Air squat 5 inch worm 10 scap pull up 1:00 Banded hamstring 1:00 Ski 1:00 Bike Metcon (Time) 0-5:00 800m run Into EMOM 15:00 5:00-20:00 2 Pull up 4 Push up 6 Air squat @20:00- 24:00...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 10 wall squat 10 wall angel 8 ring row Dead hang x 10 + scap pull ups x 10 15 banded pull apart 15 banded shoulder press X 2 Challenge Push Press (Every :90 seconds 4 Reps moderate – can build...Read More

Great Woods Fitness & Performance – Open Gym Conditioning Every 9:00 x 4 sets 500m Row 400m Run 500m SkiRead More

Great Woods Fitness & Performance – Fitness Metcon (Weight) Every 4:00 x3 sets 100Ft Farmer handle bar carry 100Ft Zercher carry Every 4:00 x3 sets 10-12 Strict pull up 6-8 Heavy rack pulls Every 4:00 x3 sets 8-10 Seated military press off rack 12-15 skull crusher Every 4:00 x3 sets 8 Fat bar G2OH 50ft...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) AMRAP 10:00 12 Thruster 135/95 12 chest to bar 12 Lateral burpee @ 13:00 – 3RFT 40 toe to bar 20 front squat 185/135 150 Double under @ 25:00 2RFT 30/24 assault cals 400m run together @ 37:00 60 OHS @155/105 30 HSPU 15 RMU (30...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 min cardio Banded shoulder stretch + PVC STRIPPER STRETCH PVC pass thru PVC OHS Growth (Weight) Every 2:00 x 12:00 1 power clean ** building to a heavy 1RM in 6 sets Power Snatch (Every 2:00 x 12:00 70% x 1.1.1 75% x...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into Athlete free stretch – Foam roll- Mobility Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 10 Burpee 10 Box jump over / step over 15 DB S2OH 15 Slam balls 20 GHD/ Ab mat sit ups 20 Plank Shoulder tap rest...Read More

Great Woods Fitness & Performance – Fitness Metcon (No Measure) GROUP 1 T Bar rows Seated Banded PVC Lat pull downs Feet Elevated ring rows GROUP 2 Belt Squats DB Overhead walking lunges Zercher squats GROUP 3 Yoke Carries Sand Bag cleans Fat Bar OH Carries GROUP 4 Barbell Curls Barbell Upright rows Barbell Skull...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio into Couch stretch Banded Hamstring stretch + Barbell RDL x 10 reps Air squat x 15 Reps Super man stretch x 5 reps x 2 Deadlift (0-6:00 Building to a heavy set of 3 reps **Goal is heavier than last weeks...Read More