WOD

Great Woods Fitness & Performance – CrossFit CrossFit Games Open 13.3 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14#... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 any cardio Into PVC pass through x 12 Overhead squat x 10 Air... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike Into 5:00 free stretch Directly into warm up for time (this needs... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Couch stretch Hamstring stretch into Grab barbells 2x 4 shuttle runs (down and back)... Read More

Great Woods Fitness & Performance – CrossFit MLK Day WOD (AMRAP – Rounds and Reps) “I have a dream” Partner Buy in: 500m Row 400m... Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) In teams of 2…. 75 Clean and jerk @ 115/75 500m Row 100 GHDSU 30 Cal... Read More

Great Woods Fitness & Performance – CrossFit Deadlift (4 sets of 5 @ 75% Every :90 ) Accessory Single leg DB RDL 3 sets of... Read More

Great Woods Fitness & Performance – CrossFit Metcon (AMRAP – Reps) Long EMOM (30 min) Min 1: 12/10 Cal Row Min 2: 15 Double Unders... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Banded shoulder stretch Into foam roll and thoracic mobility Snatch (Emom 10:00... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 Sets 1:00 Ski 10 banded pass-throughs 10 banded pull-aparts 10 scap push-ups 10... Read More