Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 0-3 warmup cardio Into PVC WORK Pass through Overhead squat Stripper stretch Standing quad stretch Into 2x 15 Russian KBS 1wall walk 8 lateral burpee over KB Growth (AMRAP – Rounds and Reps) 8:00 AMRAP 15 KBS 250m Row 15 Box jump 24/20 -3:00...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike Into 2 sets Left leg vUP+ Right leg vUP + V-UP X 4 Alternating scorpion stretch x 6 Push up to side plank + push up to side plank Into Turkish get up instructions (Top to Top = 1 rep) – break...Read More

Great Woods Fitness & Performance – CrossFit Partner Wod (Time) With a partner: 5 double KB of the following…. Hang clean Front squat S2OH Hang snatch Sync with partner. Choose an Unbroken load 20 calorie bike (10/10) X 5 sets Rest 5:00 10 Bar muscle up (5/5) or 20 chest to bar 2 Rope climb...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 sets of the following 2 min bike 10 wall squat 1 wall walk + hold x 10 seconds 20 jump rope 15 slam ball Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of:...Read More

Great Woods Fitness & Performance – CrossFit “PJ” (Time) For time: 22 Strict Press 75/55 36 Cal bike 22 Toe to bar 36 Cal bike 22 HSPU 36 Cal bike 22 Pull-up 36 Cal Bike 22 Deadlift 185/135Happy 36th!!!Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Banded front rack opener x :30 each side 8 HR push up 8 empty bar bent over row 8 empty bar RDL 6 empty bar tall clean 6 hang squat clean 6 push press 6 tall jerks X 2 sets Growth...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Banded shoulder stretch Amrap 6:00 :30 bike/ ski 8 DB S2OH 6 Kipping swing + 4 knee raises 15 Wall squat 15 Wall angels 3-6 strict pull up Growth & Development (AMRAP – Rounds and Reps) AMRAP 20:00 9 Pull-up or/ Ring row 9...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) 5 Rounds for time 25 Calorie (any machine) 15 OHS 95/65 20 Box jump 24/20 35 Double under 30 Wallball 20/14Scaled- 25 cal machine 15 Front squat 20 box jump/ step up 5 Calorie ski/ 70 S. Under 30 Wallball / goblet/ air squatRead More

Great Woods Fitness & Performance – CrossFit Partner workout (Time) For Time: 2000m Row 5O Burpee pull up 100 Alternating DB Hang Clean & Jerk 50/35 300 Double under 100 Alternating DB Snatch 50/35 50 HSPU 2000m RowRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio into Banded Shoulder stretch into 2 sets PVC PAss through PVC OHS Wall angels Wall squats :15 hollow rocks 15-20 reps each Growth Development (Weight) 20:00 AMRAP 1 Squat clean @ 85% of 1RM 4 Lateral Burpee 8 Toe to bar...Read More