Great Woods Fitness & Performance – CrossFit Growth & Development (AMRAP – Rounds and Reps) AMRAP 30:00 50 Calorie bike 50 Wallball 30 DB snatch (15/15) Rest 3:00 Into 1000m Row 30 DB Hang clean and jerk (15/15) 30 Hand release push up Rest 3:00 Into 500m Ski Erg 40 Ring Row 20 Devil Press...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minute Bike into 2 sets Banded Pull apart Banded Good morning Push up x 3-6 Reps Down Dog x :30-1:00 Dead hang :10 seconds + Scap pull ups x 6 Hollow Rocks or Holds :20 seconds Growth & Development (No Measure) Barbell Front...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio into High knees down and back Butt kicks down and back Soldiers kicks down Lunges back Leg swings Hamstring stretch Front Squat (Every :90 seconds 5 sets x 2 Reps building to a heavy set of 2 for the day )...Read More
Great Woods Fitness & Performance – CrossFit SOPHIE FUNDRAISER WOD (Time) With a partner Buy in 262 Calorie Bike into For time: 6 Squat clean 225/155 22 Burpee Box jump over 30/24 2004m ROW 3 Burpee bar muscle up each ( or Burpee chest to bar each ) 18 Deadlift 225/155 2022m RUN ( 5...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio into 2 Sets Wall squats Wall angels Dead hang x :15 seconds Jump squat Pec stretch :30 seconds 15 Jump rope into Build up in 8:00 to a heavy thruster for the day CrossFit Games Open 17.5 (Time) 10 rounds for time...Read More
Great Woods Fitness & Performance – CrossFit warm up 3 minutes cardio into Back extensions x 10-15 Banded lateral walks down and back 50Ft Walking lunge :30 Hollow rock/hollow holds Child pose x 2-3 sets Growth + Performance (No Measure) 30:00 EMOM 8-10 Hang clean and jerk 95/65 8-10 Burpee box ump over 16 GHD...Read More
Great Woods Fitness & Performance – CrossFit Metcon (No Measure) Performance Every 90 seconds, for 12 minutes (8 sets): 6 Burpee box jump over + 1 cluster *Start around 65-70% of 1-RM Clean & Jerk and build each set. Challenge yourself to hit a heavy weight under a little fatigue Four sets, each for time, of:...Read More
Great Woods Fitness & Performance – CrossFit Metcon (No Measure) For time: 24 Hang power clean 95/65 10 Calorie Ski, Bike, or Row 24 Burpee box jump over 24/20 10 Calorie Ski, Bike, or Row 24 Alt. DB Snatch 50/35 10 Calorie Ski, Bike, or Row 24 Pistol 10 Calorie Ski, Bike, or Row 18-12-6...Read More
Great Woods Fitness & Performance – CrossFit Partner workout (No Measure) With a partner alternating movements: 3 wall walk 6 lateral burpee 9 thruster 95/65 12 Alt DB snatch 15 Double under example: P1 3 wall walk, P2 6 lateral burpee, P1 9 thruster …. And so on rest 5:00 into 21/15/9 Toe to bar...Read More
