WOD

Great Woods Fitness & Performance – CrossFit Squat clean + hang squat clean + jerk (Every 9 X 6 sets ) Growth / Performance (Time)... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Run Warm up : 200m + :30 seconds rest 400m + 1:00 rest 800m... Read More

Great Woods Fitness & Performance – CrossFit Bench Press (Every 90 seconds 3 reps heavier than last week x 5) Growth (No Measure) 400m Run... Read More

Great Woods Fitness & Performance – CrossFit Push Press (Building week 2! Heavy set of 5 in 8:00 Drop sets 5×5 Emom @ 80% of... Read More

Great Woods Fitness & Performance – CrossFit Metcon (No Measure) Buy in- 1000m Row 6 alternating movements rounds of: 20 Wall-balls 200m run 10 Devil... Read More

Great Woods Fitness & Performance – CrossFit Squat Clean and Jerk (Clean and jerk + clean and jerk building every 2:00 heavy! ) Growth (Time)... Read More

Great Woods Fitness & Performance – CrossFit Growth & Performance (Time) 5 Sets of the following 15 Thruster 75/55 8 Lateral burpee 1:00 rest 400m... Read More

Great Woods Fitness & Performance – CrossFit Metcon (AMRAP – Reps) 30-20-10 Thruster 95/65 Bar facing Burpee into 30-20-10 Alternating DB Snatch 50/35 Box jump... Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) 10 Rounds with partner: 12 Calorie bike or Row 20 Hang power snatch 115/85 20 KB... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Banded shoulder stretch x 3 sets 1:00 any cardio 12 Russian swing 12... Read More