Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute bike into 10 Wall squat 10 Wall angels PVC Pass thru PVC OHS 10 Scap pull ups 10 Kipping swings 10 Knee to elbow x 2 Growth & Development (Time) 10:00 AMRAP 10 Wallball/goblet squat 10 Knees to Elbow 10 Push Press...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minute cardio into 1:00 pec stretch 4 Close grip push up 6-8 DB Floor press :30 Plank 1 Wall walk x 2-3 sets GROWTH & DEVELOPMENT and PERFORMANCE Bench Press (Every 2:00 x 6 Minutes ( 3 sets ) 4 Reps @ 90%...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) 0-20:00 8 Rounds (I go 1 round -> you go 1 round) 4 each 20 Double under 8 Bar facing burpee 4 Power snatch 95/65 Rx+ 135/95 @20:00 – 35:00 With partner 6 Power clean 185/125 8 Toe to bar 200 Run together 8 HSPU (strict...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 Bike row ski 10 Wall angels 10 Kipping swings ( controlled hollow- arch staying tight ) 15-20 PVC pass through 6-8 Back extension into :15 Seconds soreson hold 2 Sets GROWTH & DEVELOPMENT Power Clean (Every 2 minutes x 12 minutes 3 Singles...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 5:00 Foam roll mobility 3x :30 Bike 10 scap pull up + 2-5 pull up 5 empty bar thruster 3 burpee + :30 child pose Growth & Development (Time) 10:00 AMRAP 9/7 Bike calorie 5 S2OH 95/65 10 Hanging knee raises 3:00 rest 3...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 min cardio couch stretch Banded hamstring stretch Free stretch Death by split squat (4 Rounds for weight) 4 sets 8/8 each leg x2 DB or KB3 sets 8/8 go heavy here On 4th set perform it like this… Left leg 8 reps (on...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Banded good morning 15 Wall squat 15 Dead hang + scap pull ups :20 seconds 8-12 scap pull ups X 2-3 sets Growth & Development (Time) 3 Sets of the following: 21-15-9 Calorie row 12-9-6 Deadlift 135/95 2:00 rest 21-15-9 DB...Read More

Great Woods Fitness & Performance – CrossFit HAPPY BIRTHDAY COACH 😎 🎉 Warm Up & Mobility Cardio warm up x 3:00 Shoulder stretch/ Pec stretch / Scorpion stretch () Bench Press Cluster (5 Rounds for weight) 5×5 cluster reps, all singles (:10 between each)Every 2-3:00 x 5 sets Seated Military Press (5 Rounds for weight)...Read More

Great Woods Fitness & Performance – CrossFit Partner WOD Metcon (Time) Buyin- 100 Push up 2 Rounds 120 Wall Ball 30 Clean and jerk 135/95 120 Double under 30 Toe to bar Buy out- 100 Push upRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 min cardio into Banded shoulder stretch into Snatch warm up GROWTH & DEVELOPMENT Power Clean (Every 2 minutes x 12 minutes 3 Singles 1.1.1 Power clean @ 70%) Metcon (3 Rounds for time) Evert 6 minutes for 18 minutes 14 Cal Row 12...Read More