WOD

Great Woods CrossFit – CrossFit Warm-up 5 Minute Cardio Warm Up, then… 20 Leg Swings w/ each leg (side to side, front to back) 20... Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of 60 secs Bike, 250m Row or 200 Meter Run 30 sec Hollow Hold 10 Bulgarian Split... Read More

Great Woods CrossFit – CrossFit Warm-up 500 Meter Row 10 Burpees over Rower 250 Meter Row 5 Burpees over Rower, then…. FITNESS 3 Rounds; 10... Read More

Great Woods CrossFit – CrossFit Mobility Pigeon Stretch x 60 secs/side Lizard Pose x 90 secs/side Seal Pose x 45-60 secs Warm-up 60 secs of... Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Rowing/Bike/Jump Rope, then… FITNESS 2 Rounds of: 20 Toy Soldiers 10 Bottoms Up Kettlebell Press (each... Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Cardio, then…. Every minute for 8 minutes, alternate between each station (2 rounds): Station 1 –... Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Bike or Row, then…. 3 Rounds of: 10 Band Pull Aparts 10 Jumping Lunges or Reverse... Read More

Great Woods CrossFit – CrossFit Mobility Banded Overhead Distraction x 60 secs/side Twisted Cross x 60 secs/side 3D Hydrant Warm-up FITNESS 2 Rounds of: 50... Read More

Great Woods CrossFit – CrossFit Mobility Lizard Pose x 2 minutes/side Couch Stretch x 1 minute/side Warm-up 30 seconds of Assault Bike or Row 10... Read More

Great Woods CrossFit – CrossFit Warm-up 20 Toy Soldiers 20 Walking Quad Pulls 20 Hip Openers (10 Forward/10 Reverse) 20 High Knee Pulls -then- Partner... Read More