WOD

Great Woods Fitness & Performance – CrossFit Growth/ Performance (Time) With a partner: 100 Cal Bike 150 Wall ball *both partners can be working at... Read More

Great Woods Fitness & Performance – CrossFit Growth (3 Rounds for time) Walking lunges x 40 reps Into 20 calorie bike Every 5 minutes x... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 min cardio Into Single arm bottoms up KB press x 10/10 Banded face... Read More

Great Woods Fitness & Performance – CrossFit Metcon (AMRAP – Rounds and Reps) In teams of 2, alternating each movement, complete as many round and... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio 3x :10 dead hang 10 scap pull up 10 Kip Swing 1... Read More

Great Woods Fitness & Performance – CrossFit Growth & Performance (No Measure) Every 4:00 minutes, x 12:00 minutes 9 Toe to bar 12 S2OH x... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio into banded shoulder stretch into 2x 3 inch worm child’s pose 10... Read More

Great Woods Fitness & Performance – CrossFit MURPH PREP (No Measure) Every 4:00 x 12:00 400m Run Into 20:00 AMRAP 5 Pull-up 10 Push-up 15... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Banded shoulder stretch + Single arm bottoms up KB press x... Read More

Great Woods Fitness & Performance – CrossFit Metcon (No Measure) 0-20:00 With partner Partner 1 2 minutes of Row or Ski (good pace- not recovery... Read More