Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Rounds (steady pace) 200m Row 10 Air Squats 10 Alternating Reverse Lunges 8 Push-ups Light Shuttle Jog 2-4 runs Metcon (3 Rounds for time) 3 Rounds for Time 20/15 Cal Bike 20/15 Cal Row 20/15 Cal Ski 4 Shuttle Runs (25 ft down...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Couch stretch Into 2x 1:00 row 8 empty bar front squat 8 push press Child pose :30 Squat Clean (Every 2:00 x 6 sets 2 squat clean singles 80-85% ) Clean Grip Deadlift (Every :90 x 4 sets 3 reps @100-105% of...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio 3 rounds 30 sec jump rope 10 kip swings 8 scap pull ups 8 alternating lunges Skill Prep 3 rounds (not for time) 5 strict pull-ups or ring rows 8 kipping swings 4 handstand push-ups or pike push-ups Metcon (AMRAP – Rounds...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Warm-U 3:00 Cardio 3 rounds 10 band pull aparts 8 push-ups 10 empty bar strict press 20 sec hollow hold Strict press (5×5 @ 72-73% Every :90 seconds ) Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 10 Push press 115/85 12 box jumps...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Metcon (Checkmark) 4 Rounds: 2:00 Bike 15 Hang power clean 75/55 2:00 Ski erg 15 Deadlift 2:00 Row 1:00 PlankRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Free stretch Clean Complex (2 clean pull + 1 above the knee squat clean + front squat Every :90 x 5 @ 65-70) Front Squat (Every :90 x 5 sets 4 reps @ 72-75% ) Metcon (Time) 21-15-9 Thruster 95/65 Pull up...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 bike 2:00 row 2:00 ski into 20 shoulder taps :20 plank 10 push up :20 hollow rock 20 single or double under X 2 Performance (AMRAP – Rounds and Reps) 25:00 AMRAP 500m row 20 Fromt rack lunges 75/55 15 HSPU ( box...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Banded shoulder stretch Into wall angels wall squats Dead hang Scap pull ups Scap push ups X 2 Strict press (Every 1:30 5×5 @ 70% ) Metcon (Checkmark) EMOM 15 Min 1: 12/10 Cal Bike Min 2: 10 DB Snatches (50/35)...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Checkmark) 5RFT 30 Toes-to-Bar 20 Hang power Snatch 95/65 15 Synchro Dumbbell Hang Clean & Jerks (50/35) 250m Row partner 1 250m Ski partner 2 (done in sync) switch equipment rounds or stay the same Into 80 Ground to overhead 135/95Read More

Great Woods Fitness & Performance – CrossFit CrossFit Games Open 26.1 RX’d: (Ages 16-54) & Masters (55+) (Time) For Time: 20 Wall Ball Shots 18 Box Jump-Overs 30 Wall Ball Shots 18 Box Jump-Overs 40 Wall Ball Shots 18 Medicine-Ball Box Step-Overs 66 Wall Ball Shots 18 Medicine-Ball Box Step-Overs 40 Wall Ball Shots 18...Read More