Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio into AMRAP 6:00 3 Burpee 15 Double under 3 Strict pull up 6 Empty bar hang power snatch :30 Bike Growth & Development (Time) A. 3 Sets of the following: 8 Alt. DB Snatch 6 Hang power clean 75/55 14 Calorie...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 200m Jog + 2:00 Bike followed by.. 2 sets: DB RDL x 10 DB Windmills x 5 each side DB Glute bridgest x 15 Alternating leg V-ups x 20 total GROWTH & DEVELOPMENT and PERFORMANCE Front Squat (Every :90 seconds x 10:00 5 Sets...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) For time with a partner 90 KB clean to press 70 Calorie Row or ski 60 DB Hang snatch ( per side ) 70 DB burpee 60 Toe to bar 120 Wall ball 60 Pistol ( per side ) 70 Devil Press 60 Calorie Bik e...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 Ski 2:00 Pec stretch 2:00 Bike into DB complex x 3 sets 1 Strict press 2 DB Push Press 3 DB Push Jerk rest :30 and repeat x 3 Unbroken heavy as possible GROWTH & DEVELOPMENT and PERFORMANCE Bench Press (Bench Press- resting...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility WARM UP :45 Ass bike :45 Row :45 Ski – increasing effort x 3 Rounds + 2 String ring dips or 1 strict RMU + 1 strict dip 8 H.R Push up 10 roll to candlestick x 3 Rounds Growth & Development (Time) Chipper...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio + 2 Sets not for time: 3 strict toe to bar 5 strict knee raises :30 flutter kicks in hollow hold :30 plank + 2 Sets 10 Banded good morning 10 BB RDL 15-20 PVC pass thru 10 PVC OHS GROWTH &...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Metcon (Time) 3 Rounds for time: 10 Knee Raises 10 Box jump over 10 Thruster 75/55 Rest 4:00 3 Rounds for time: 7 Calorie Row 50 Single under 10 DB Snatch Rest 4:00 3 Rounds for time: 10 Thruster 10 Box jump over 10...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio warm up pace + Pigeon stretch & Hamstring stretch + Foam roll GROWTH & DEVELOPMENT and PERFORMANCE Front Squat Every :90 Seconds 6 Sets of 3 Reps @ 70% of your 1RM Growth & Development (Time) 15:00 on the clock: 3 Rounds...Read More

Great Woods Fitness & Performance – CrossFit Metcon (No Measure) Teams of 2 WORKOUT 1 CLEAN AND JERK LADDER 10:00 on the clock : 20 clean and jerk 65/45 18 clean and jerk 75/55 16 clean and jerk 95/65 14 clean and jerk 115/75 12 clean and jerk 125/85 10 clean and jerk 135/95 Rest...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio + pec stretch 10 ring row 10 KB swing 10 Goblet squat :20 hollow rock x 2 sets GROWTH & DEVELOPMENT and PERFORMANCE Bench Press (6 Sets Building off previous weeks 3-5 Reps – resting as needed ) Growth & Development...Read More