Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minute cardio warm up Banded Shoulder stretch Snatch warm up ( performance ) Growth & Development (No Measure) 4 Sets NFT 50Ft Death march DB dual Bent over rows 12 reps Banded face pulls. 20-30 Banded Ab crunch 20-30 Growth & Development (Time)...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minute Cardio into 2-3 Sets 8 ring row :20 Ski 6 push up :20 hand stand hold 10 wall angels 10 wall squat Growth & Development (Time) 0-8:00 AMRAP 8 10 Ring row 8 Calorie Ski 6 Single arm Devil press 3/3 11-19:00...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3 minute Couch Stretch Pigeon stretch GROWTH & DEVELOPMENT and PERFORMANCE Front Squat (In 12 minutes Establish a 1 REP MAX! ) Growth & Development/Performance (Time) 2 Sets 15 Toe to bar/Knee raises 12 KB Swing 53/35 9 Box jump over/Step over...Read More

Great Woods Fitness & Performance – CrossFit Partner WOD Metcon (No Measure) 25:00 AMRAP I go, you go alternating movements 6 Calorie bike 12 Wallball 12 GhDSU 25 Double under 12 DB hang power clean 3 Wall walk 6 Calorie Ski @ 30:00 For time: 200 Air squat 100 Bike both partners working at the...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minute cardio + 2 Sets 1 min pec stretch :30 rig dead hang 6-8 kipping swings 6 ring row + turn overs for those doing muscle ups PVC Pass thru PVC OHS GROWTH & DEVELOPMENT and PERFORMANCE Push Press (EMOM 8:00 5 reps...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio + Foam roll and mobility Growth & Development (Time) Chipper For time: 40:00 CAP 20 Calorie Row 20 Burpee 20 Calorie Row 20 Box jump 20 Calorie Row 20 DB S2OH 20 Calorie Row 20 Wallball 15 Calorie Ski 15/15 DB Snatch...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 bike 2:00 row 2:00 ski Banded Shoulder stretch/ PVC warm ups GROWTH & DEVELOPMENT Metcon (Weight) 4 Sets NFT 100ft Farmers carry ( increments of 25) DB Bent over row 12/12 Banded tricep pull down x 20 resting as needed Metcon (No Measure)...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio into 2-3 sets 12 wall angels 12 wall squat 10 ring row 10 Push up 30 Jump rope Growth & Development (Time) For time: 30-20-10 Row calorie Box jump 5:00 rest into 21-15-12-9-6-3 WallBall + 8 Calorie Bike after each set...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minute cardio Couch Stretch Banded Hamstring Banded Lateral walks Leg swings GROWTH & DEVELOPMENT and PERFORMANCE Front Squat (Every 2 Minutes for 10 minutes 1 Rep @ 90% of your 1RM ) Growth & Development (Time) 5 Rounds for time: 15 Burpee to...Read More

Announcements 10/9 – 10/15 Weekly Challenge is BACK!! Complete 400 Calories on the bike 🙂 Great Woods Fitness & Performance – CrossFit Teams of 2 (No Measure) 10:00 AMRAP 3 Wall walk 12 DB Snatch 9 Box jump over 3 Bar muscle up ( 6 Chest to bar ) 24 Double under ** 1 Partner...Read More