WOD

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio + 2x 15 wall angels :10 dead hang 5 kipping swing 5... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 2x 10-15 Banded good morning 10-15 Wall squats :15 seconds Dead hang... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio 1-2:00 Front rack banded opener Barbell warm up 8-10 reps Bent over... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Foam roll Hamstring stretch Growth/Performance (No Measure) Upper strength :20 HS hold... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio 2 Sets ½ kneeling single arm DB press 10/10 6-8 V-ups :15... Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) With a partner. One partner working at a time, broken up between the 2: 1000m row... Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) With a partner complete the following: 4 Rounds for Time 400 meter Run 24 Toes-to-Bars 24... Read More

Great Woods Fitness & Performance – CrossFit Metcon (No Measure) 10-12 Ski erg calorie 12-16 DB bench press 50/35 10-12 Bike calorie 8/8 Single arm... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 Bike row or ski erg 10 Air squat 15 Banded pull apart 10... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400m Jog or 400m Row into 3 Sets: :30 Bike 8 Ring row 12... Read More