Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Metcon (Time) 🥳 Wendy’s 1983 Birthday Chipper 🥳 1983 Reps As a team of 3, complete 1983 reps total involving all exercises in any order KBS 53/35 Box jump 24/20 Hang power clean 75/55 Front...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 + 2 sets wall angels x 10 wall squats x 10 banded pull apart x 15-20 banded press x 15-20 + Pec stretch 30 seconds each side GROWTH...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 + clean grip RDL x 5 front squat x 5 hang clean + press x 5 clean + push jerk x 5 power clean + push jerk x...Read More
Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 Sets 200m Run Hanging knee raise hold x 30 seconds KB Goblet squat hold x 30 seconds into 2 Sets 16 walking lunges 6 DB Kang squat 4 DB Goblet...Read More
Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio Couch stretch Pigeon Athlete’s choice of squat mobility GROWTH & DEVELOPMENT and PERFORMANCE Back Squat (4 Reps @ 80% 3 Reps @ 85% 2 Reps @ 88% 1...Read More
Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Metcon (Time) With a partner. One partner working at a time, broken up between the 2: 1000m row 100 Sand bag Squats (DB squats x2) 400m run 100 power cleans 95/65 lb 200 Double under...Read More
Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3:00 Banded Shoulder Stretch + Couch Stretch GROWTH & DEVELOPMENT Metcon (4 Rounds for weight) Every 4 minutes: RDL x 12 Reps ( DB’s) Tempo 3 seconds down each...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 + AMRAP 5:00 10 Walking lunge 10 Ring row 5-10 Empty Bar strict press 3-5 Inch worm into child’s pose x 10-20 seconds GROWTH & DEVELOPMENT Metcon (AMRAP –...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 warm up + 3 Sets 10 Goblet squat 10 KBS :20 Plank hold Leg swings GROWTH & DEVELOPMENT Deadlift (EMOM 6:00 3 Reps 70-75% EMOM 6:00 2 Reps 80%...Read More
