Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x3:00 into free stretching + clean warmups Happy birthday Kasey 🎉🎉🎉 Kasey Ellis (Time) Chipper for time: 60 Wallball 20/14 10 Calorie bike 50 KBS 10 Calorie Row 40 Hang power clean 95/65 10 Calorie Bike 30 Overhead squat 10 Calorie Row 20...Read More

Great Woods Fitness & Performance – CrossFit Metcon (No Measure) Teams of 2: 100 Calorie Bike 80 Single arm DB thruster 50/35 60 Toe to bar ( knee raises) rest 3:00 2000m Row 80 Single arm Devil press 60 GHD sit up (Ab sit up) rest 3:00 100 Calorie Bike 80 WallBall 20/14 60 HSPU...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio + 1/2 kneeling db press 8/8 banded pull aparts 15-20 scap push ups x 10 child pose stretch :30-1:00 x 2 Strict press (Every 2:00 x 10 5 sets of 3 @ 80% ) Growth & Development (No Measure) 15:00 AMRAP...Read More

Great Woods Fitness & Performance – CrossFit Warm-up 3:00 Cardio into 10 Wall angels 10 Wall squat 1 Wall walk 10 Empty bar s2oh 10 EMpty bar front squat :30 Hollow rock x 2 GROWTH & DEVELOPMENT and PERFORMANCE Metcon (Time) 45:00 on the clock: FOR TIME: 40 Wallball/Goblet squat 40 Hang clean 95/65 /DB...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio into Front rack banded stretch x 1:00 each side Couch Stretch x 1-2:00 each side into Prep- 25 Banded pull apart 20 PVC pass thru 10 Snatch balance PVC GROWTH & DEVELOPMENT Clean pull + Squat clean (Every :90 seconds x...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio of choice- 6:00 AMRAP @ warm up pace – increase output every round 12 Air squat 24 Mt. climbers 12 Dual DB hammer curls 8 Step up GROWTH & DEVELOPMENT Metcon (AMRAP – Rounds and Reps) 2 Sets of the following: 7:00...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minutes cardio into Banded Shoulder stretch + Prep work- Banded lateral walks down and back Leg swings Walking lunges down and back Dead hang x 10 seconds + strict pull up x 3-5 or kipping swigs 2 sets GROWTH & DEVELOPMENT and PERFORMANCE...Read More

Great Woods Fitness & Performance – Circuit Training Metcon (No Measure) 4 STATIONS 2:00 Task rest 45 secs 5:00 AMRAP rest 45 secs 2:00 Task (repeat) 60 secs transition ___________________________________ STATION #1 Task: 450m row AMRAP: 10 Slam Balls in Lunge Position (each side) 10 Med Ball Sit-Ups + Russian Twist (L/R) STATION #2 Task:...Read More

Great Woods Fitness & Performance – CrossFit Metcon (No Measure) For time: 1000m Row 50 burpee box jump 25 Hang Power Cleans 155/105, 135/95 50 / 40 cal bike 100 Double under – 20 Ski Calories Rx+ 175/115 Into 8 RFT 8 Toes-to-Bars 4 BMU (8 chest to bar) 8 Sumo Deadlift High-Pulls (95/65 lb)...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Prep: 3 Rounds 5 inchworm 25ft lunge with overhead stretch 10 Wall squat 15 PVC Pas thru GROWTH & DEVELOPMENT and PERFORMANCE Strict press (Every 2:00 5 Sets x 4 Reps @ 75% ) Growth & Development (Time) 4 Rounds for time:...Read More