WOD

Great Woods CrossFit – CrossFit Warm-up 5 Minute Cardio Warm Up, then… 10 Leg Swings w/ each leg (side to side, front to back) 10... Read More

Great Woods CrossFit – CrossFit Metcon Warm-up 200 Meter Jog 20 Leg Swings (each leg, each direction, so 80 reps total) 20 Air Squats 20... Read More

Great Woods CrossFit – CrossFit Warm-up 3 minutes of Cardio, then… 2 Rounds of: 10 PVC Passthroughs 10 Squat Jumps 10 Band Pull-Aparts 10 Scorpions... Read More

Great Woods CrossFit – CrossFit Metcon Warm-up Every minute for 10 minutes, Partner A performs 30 second bike/row sprint and Partner B performs one movement... 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 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