Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Couch stretch 2x Dead hang :20 Knee raises 8 reps Burpee 4 reps Child pose x :30 Clean Complex (Clean Pull + 2 seconds down to shin + 2 second pause + low hang squat clean + jerk Every 2:00 x 6...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400m run or 500m Row + Murph prep + barbell prep MURPH PREP (5 Rounds for time) Every 4:00 x 5 Sets 200m run 5 Pull ups 10 Push ups 15 Air squat WOD 2 (5 Rounds for weight) Every 3:00 x 5 Sets...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio banded shoulder stretch 2x ½ kneeling strict press x 8 per side Banded pull apart x 15 Wall walk x 1 + hs hold at top x :10 Plank shoulder taps x 20 Strict press (Every :90 x 6 sets Building to...Read More

Great Woods Fitness & Performance – CrossFit With Partner (AMRAP – Rounds and Reps) 8:00 AMRAP 3,6,9,12,15,18,21,24…. Chest to bar pull ups 9 Calorie Row 2:00 REST 8:00 AMRAP 3,6,9,12,15,18,21,24…. Burpee over the rower 40 Double under 2:00 REST 8:00 AMRAP 3,6,9,12,15,18,21,24 DB snatches 9 Calorie RowRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 bike row or ski 2:00 bike row or ski Banded hamstring stretch Banded good morning x 10 Banded overhead press x 10 Hollow rocks x 10 Burpee x 3-5 X 2 Metcon (5 Rounds for weight) Every 2:00 RDL 5 sets of 6...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Checkmark) Minute 1 – DB Thrusters RX: 12 reps (35/25) Intermediate: 10 reps Scaled: 8 reps (light DBs or goblet thruster) Minute 2 – Wall Balls RX: 18 reps (20/14) Intermediate: 15 reps Scaled: 12 reps (lighter ball / lower target) Minute 3 – Slam Balls RX:...Read More

Great Woods Fitness & Performance – CrossFit Clean Complex (Every :90 1 Clean Pull + 1 Squat Clean + 1 Front Squat 5 sets @ 80–85% Last set can build ) Front Squat (Every :90 Front Squat 5×3 @ 85–88%) Metcon (2 Rounds for time) 4 RFT 1 rope climb ( 5 strict pull up)...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio 2x PVC pass thru Ovc ohs PVC sots press Banded face pulls Dead hang Metcon (AMRAP – Rounds and Reps) AMRAP 1 (12:00) RX: 14/12 cal bike 10 burpees 8 overhead squats 95/65 Advanced: 115/75 if strong OHS athlete Scaled: 10/8 cal...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Banded shoulder stretch + 2X Banded overhead press x 10 Wall walk x 1 Jump rope x :30 Foam roll and lat work Strict press (5 sets of 3 @ 80-82% Every :90 x 5 sets ) Metcon (5 Rounds for time)...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) Relay 500m Row 75 Box jump over 50 Synchro S2OH 95/65 75 Box jump over 500m Row Relay @ 25:00 Split however you’d like Every 2:00 x 10:00 10 Lateral Burpee 50 Double under + max KB swingsRead More