Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 200m jog 1:00 bike 200m jog :10 dead hang + 10 scap pull ups 200m jog :30 high plank + 6 push up MURPH PREP (Time) 0-5:00 800m Run 5:00-30:00 (25:00) EMOM 2 Pull up + 4 Push up + 6 Air squat +...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Pec stretch 15-20 Banded pull apart 15-20 Banded good morning Pigeon stretch Child pose Bench Press (** CHALLENGE ** Every 2:00 4 reps building over 5 sets to a HEAVY set of 4 for the day ) Bench Press (** CLASS...Read More

Great Woods Fitness & Performance – CrossFit Class Partner WOD Partner Workout (AMRAP – Rounds and Reps) 14:00 AMRAP 16 Devil Press 12 Sync Toe to Bar + 2:00 Rest 18:00 AMRAP 40 DB Snatch 50/35 20 Burpee Pull-up 10 Calorie bike (each) CHALLENGE (AMRAP – Rounds and Reps) 14:00 AMRAP 16 No push up...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into AMRAP 8:00 warm up pace- 5 Push up 10 Air squat 5 Medball squat clean :30 second any cardio machine 5 No push up burpee 10 Lateral box step over :30 second jump rope CFG24 Quarterfinals Workout 2 (Ages 16-54) (Time)...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 min Cardio into 3 sets wall squats x10 wall angels x10 Barbell bent over rows x 10 Barbell RDL x 10 Barbell Front squat x 10 Barbell S2OH x 10 Growth & Development/ Challenge (Time) 3:00 on 12 Deadlift 9 Hang clean 95/65...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio COUCH Stretch Coach dynamic warm up high knees butt kicks soldier kicks etc. Deadlift (0-6:00 Building up to a heavy set of 4 Reps **Goal heavier than last weeks 5 REP into Every :90 seconds x 5 Sets Drop Sets @ 85%...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 CARDIO into Pigeon Stretch Walking lunges x 10/10 Banded good morning x 15-20 Lateral Lunges x 5/5 alternating Dead hang + Scap pull ups MURPH PREP (Time) 0-5:00 800m Run into EMOM 20:00 5 Sets @ 1 Pull-up + 2 Push up +...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400m Jog into PEC STRETCH BANDED PULL APART DEAD HANG + SCAP PULL-UPS CHILD POSE Bench Press (Negative Bench Press 3 Seconds down each rep 4 Sets Every 2:00 x 3 Reps ) Close Grip Bench Press (5 Rounds for weight) Every :90 seconds...Read More

Great Woods Fitness & Performance – Fitness Conditioning 2 Rounds: :30 seconds bike/row/ski/100m jog 6 toe to bar/knee raises 12 Rainbow slam balls 6 Push up 12 Jump Squat —————————————————– WORKOUT 0-8:00 30 (15/15) Single leg bulg. split squat w/ weight 30 Russian KB swings 60 Russian Twists 30 (15/15) Single leg bulg. split squat...Read More

Great Woods Fitness & Performance – CrossFit Class Partner WOD Metcon (Time) 4 Rounds 400m run 40 Toe to bar (knee raises or sit up) Into 21/15/9 Box jump OHS 95/65 (front or goblet squat) + 50 double under after each set ** #1 does 21 box jump , #2 does 21 box jump +...Read More