Great Woods Fitness & Performance – CrossFit Metcon (Time) 20-30-40 Ski erg Chest to bar 20-30-40 KB swing Goblet squat 20-30-40 Row Toe to bar 20-30-40 Bar facing burpee 8-12-16 Wall walk 20-30-40 Assault bike Wallball 20-30-40 Box jump over HSPU (box HSPU, HR Push-up, or Strict press 75/55)Read More

Announcements OPEN WEEK 2 Friday Night Lights THEME: “Unmatched NEON”- All the colors ( or just a Punky Brewster style all unmatched any colors you got ) Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 300M row 1:00 pigeon each side 300M row 25ft banded lateral walks each way 300M row 1:00...Read More

Announcements OPEN WEEK 2 Friday Night Lights THEME: “Unmatched NEON”- All the colors ( or just a Punky Brewster style all unmatched any colors you got ) Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 bike 2:00 row 2:00 ski into Foam roll/Banded stretches/ etc. of athletes choice Metcon (Time) 3...Read More

Announcements OPEN WEEK 2 Friday Night Lights THEME: “Unmatched NEON”- All the colors ( or just a Punky Brewster style all unmatched any colors you got ) Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Couch stretch Banded shoulder stretch G&D : Clean Pull + Hang Squat clean (5...Read More

Announcements OPEN WEEK 2 Friday Night Lights THEME: “Unmatched NEON”- All the colors ( or just a Punky Brewster style all unmatched any colors you got ) Great Woods Fitness & Performance – CrossFit Growth (AMRAP – Rounds and Reps) AMRAP 10 400M Row 5 Push up 6 Wallball 7 Burpee to plate 45/25 Rest...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minute cardio into PVC work + HS hold x :15-20 seconds Scap Pull ups x10 Kipping swings x10 Air squat x15-20 2 sets Metcon (Weight) 3 Rounds for quality and weight: 12 DB Bench Press 8/8 Single leg KB RDL 12 Goblet squat...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) Partner WOD “Teams of 2” 30-20-10 Hang Squat clean 95/65# Assault Bike Cals 30-20-10 Wall ball 20/14# Row Cals 30-20-10 DB Box step overs 24/20″ 50/35(dual) + 50 double under each ** each round 30-20-10 Overhead Plate Lunge 45/25# Toe to barRead More

Great Woods Fitness & Performance – CrossFit Metcon (Time) 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell 9 dumbbell snatches, arm 1 9...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio of choice- Growth & Development (AMRAP – Rounds and Reps) 30:00 AMRAP 2:00 Row 15-20 Ring row 1:00 Ski erg 20-30 Walking lunges ( bodyweight ) 2:00 Bike Performance (Time) For time: 1,000m Row into “ Grace ” 135/95 Clean and Jerk...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes Bike 0-12:00 Coach/ Barbell warm up GROWTH & DEVELOPMENT Metcon (Weight) Every 3:00 X 9:00 12 Bent over barbell rows into 15-20 Back extensions Metcon (Time) FOR TIME: 1,00m Row 30 Alternating DB Snatch 30 DB Box Step over 30 Alternating DB...Read More