Great Woods Fitness & Performance – CrossFit Metcon (6 Rounds for time) 3 Sets: 30/20 Cal Row 30ft HS walk 30 Wall ball 20/14 30ft HS walk Rest 3:00between directly into 3 Sets: 30/20 Row 30 Alt. DB Snatch 35 Double under 30 Slam ball Rest 3:00 betweenRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minute cardio + Banded hamstring stretch + 1 Set Banded good morning x 10-15 Single leg crossover DB RDL x 6-8 per side Banded Lat walks GROWTH & DEVELOPMENT and PERFORMANCE Clean grip Deadlift (6 Sets Heavy clean grip deadlift @ 85-90% of...Read More

Great Woods Fitness & Performance – Circuit Training Conditioning (No Measure) 4 STATIONS Structure 2x through each station 60 secs each of first 3 movements then a 30 secs “max rep” movement _______________________________________ STATION # 1 Dumbbell Burpee + Devil’s Press Dumbbell Renegade Rows Row (200 Meters) Max Reps of jumping Jacks STATION # 2...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio + Pvc pass thru x 10-15 Pvc OHS x 10 10 Alt. Lunges 4-6 strict pull up or 8-10 ring row x 2 GROWTH & DEVELOPMENT and PERFORMANCE Metcon (No Measure) EMOM 12:00 1. 10/8 Calorie Bike 2. 10/8 Calorie Row...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minute cardio + Couch stretch + 2 sets Banded lat walks x down back 12 Air squat Pigeon stretch x :30 each side GROWTH & DEVELOPMENT and PERFORMANCE Front Squat (Every :90 seconds x 6 sets 3 Reps @ 65% of your max...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minute cardio + Pec door way stretch x 1-2:00 into 1x through Wall squat wall angels Ring row push up 15-20 reps split up anyway Bench Press (6 Sets Building from previous weeks 4-6 Reps resting as needed ) Growth & Development (4...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike Row Ski Run 1:00 each machine + 200m Jog Mobility of choice Growth & Development (Time) 20-19-18-17-16 Ab sit up + 100m Run after each set 15-14-13-12-11 Burpee + 75 single under after each set 10-9-8-7-6 Push up + 100m Run after each...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minute cardio + 15 Banded Pull apart 10 BB RDL 10/10 Half kneeling single arm DB press 10 Wall squat 10 Wall angels x 2 GROWTH & DEVELOPMENT Romanian Deadlift (RDL) (4 Sets as heavy as possible 8 Reps – resting as needed...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio + Banded shoulder stretch + dead hang x 10 seconds kipping swings x 6-8 dead hang x 10 seconds strict pull up x 4-6 or ring row 8-10 KB Swing x 15 Goblet squat x 15 Growth & Development (Time) 30/20...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minutes cardio warm up + 12 Wall squat 10 Ring row 4 push up 6 Light DB Devils press 8 DB thruster x 2 sets GROWTH & DEVELOPMENT and PERFORMANCE Metcon (3 Rounds for weight) Every 6 Minutes x 18:00 Partner with someone...Read More