Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minutes Cardio + Banded lateral walks down and back Barbell good morning x 6-8 reps Barbell squats x 8-10 reps Hollow hold x :20 seconds x2 sets GROWTH & DEVELOPMENT Deadlift (EMOM 4 2 Reps 85% and build each set into EMOM 3...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400m Jog 3:00 Row 800m Jog + Mobility of choice Growth & Development (8 Rounds for time) Every 4 minutes x 16:00 400m Run rest 4:00 into Every 4 minutes x 16:00 10 DB Bench Press 10 Sand bag squat 10 Calorie Bike Performance...Read More
Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit WOD 1 (AMRAP – Reps) 4:00 ON THE CLOCK: 75 Wall ball + MAX Thruster 95/65 rest 1:00 4:00 ON THE CLOCK: 400m Run together 100 DOUBLE UNDER * One partner only has to complete...Read More
Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 200m Jog 2:00 row 200m Jog 2:00 bike 200m Jog + FOAM ROLL GROWTH & DEVELOPMENT For time: 50 KB Swing 20 S2OH 75/55 50 Air squat 20 S2OH 800m Run...Read More
Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio 3:00 + Pec stretch 15-20 banded pull apart 6-8 push up 15-20 banded strict press x 2 GROWTH & DEVELOPMENT and PERFORMANCE Metcon (No Measure) Emom 40 10-12 Ski erg...Read More
Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400m Jog + Barbell Kang squats x 5 Barbell front squats x 10 Medball Deadbugs x 10 x 2 sets + Banded Shoulder stretch GROWTH & DEVELOPMENT Deadlift (EMOM 4 3...Read More
Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets 1:00 Bike row or ski 3 Inch worm into 3 burpee 1:00 Bike row or ski 6/6 light DB hang clean and jerk 4 Step up into 4 box...Read More
Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – Circuit Training Circuit Metcon (Time) Circuit 1 30 Seconds each movemnt + 2x through DB bench press GHD/Ab sit up Battle Ropes ( both arms same time ) KB Goblet squat Assault bike ( arms only...Read More
Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio into pigeon stretch couch stretch hammy banded stretch GROWTH & DEVELOPMENT and PERFORMANCE Back Squat (Every 2 minutes x 8 minutes 3 reps @ 85% 2 reps @...Read More
