WOD

Great Woods CrossFit – CrossFit Warm-up Strength & Accessory Fitness & Performance Four sets of: Bench Press x 4-6 reps Rest 30 seconds 45-60 second... Read More

Great Woods CrossFit – CrossFit Warm-up Strength & Accessory Fitness Four sets of: Back Squat x 6-8 reps @ 20X1 Rest 60 seconds Supinated-Grip Pull-Ups... Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Rowing, then…. FITNESS: 20 Toy Soldiers 10 Scorpions 20 KB Side Bends (Each Side) 10 Inch... Read More

Great Woods CrossFit – CrossFit Metcon (5 Rounds for reps) Five sets of: 90 seconds of Rowing (for Calories) 30 seconds of Rest 90 seconds... Read More

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 Mobility T-Spine Stretch on Bench x 2 minutes Barbell Skin the Cat x 60 sec Warm-up 2 Rounds of: 60... Read More

Great Woods CrossFit – CrossFit Warm-up 3 Minutes of Assault Bike, then.. 10 Leg Swings/leg (forward, back, left, right) 20 Air Squats 20 Walking Lunges... Read More

Great Woods CrossFit – CrossFit Mobility Twisted Cross x 60 secs/side Hip Hinge Leg Swings x 60 sec/side Warm-up 3 Rounds of: 250 Meter Row... Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Rowing @ conversational pace, then… 20 Toy Soldiers 20 AbMat Sit-Ups 20 Air Squats 10 Inch... Read More

Great Woods CrossFit – CrossFit Warm-up Performed with a partner, one rowing 10 calories and the other performing one of the assigned movements. After both... Read More