Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – Circuit Training Class Partner WOD THE JESS AMRAP 15:00 200m Run *Together 100 Double under ( 200 Single ) 20 HSPU ( 20 S2OH 115/75) 20 Lateral Burpee rest 3:00 THE JAKE 10 Clean @ 155/105...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 + Banded pallof press x 8 each side Banded half kneeling overhead rows x 8 each side PVC Pass thru x 10-15 PVC Overhead squat x 10-15 x...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 Banded Shoulder Pec stretch + x 1 set Hollow rock x :30 Bar dead hang x :10 + 6-8 kipping swing + 1 Wall walk + :20 hold...Read More
Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT Strict press 10:00 on the clock to build to a heavy single for strict press Metcon (2 Rounds for time) 2 Rounds of the following: 21 DB snatches...Read More
Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio into Every :90 seconds machine of choice 10 Calorie Machine x 6 sets GROWTH & DEVELOPMENT and PERFORMANCE NIA HOYLE (AMRAP – Rounds and Reps) 20:00 8 Burpee Box...Read More
Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – Circuit Training Metcon (No Measure) Warm up- 3:00 any machine into every :90 seconds x 4 sets 10 calorie any machine WORKOUT 3 x through of the following: DB overhead press x :30 Burpee x :30...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 + 2 Sets of the following: Single arm DB Push press x 5 each side DB waiters Carry x 50ft each arm DB Kanga squats x 5 reps...Read More
Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Metcon (Time) Buy in- 1000m Row 6 alternating movements rounds of: 20 Wall-balls 15 cal bike or row 10 chest to bar pull-ups (ring row) Rest 2:00 6 alternating movement rounds of: 20 DB step...Read More
Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio into 2:00 frog stretch 2:00 child pose + foam rolling GROWTH & DEVELOPMENT Metcon (4 Rounds for weight) 4 Sets 10-12 Seated Strict press 10-12 Ring row ( feet...Read More
Announcements Internal partner Comp. July 22nd! Sign up on whiteboard with your partner! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Running warm up 200m Run 30 seconds rest 400m Run 1:00 rest 800m Run GROWTH & DEVELOPMENT Metcon (Time) 7 Sets of the following: 15 Hang power clean 75/55 1:00 rest...Read More
