WOD

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio 5:00 Free Stretch GROWTH & DEVELOPMENT Metcon (No Measure) Emom 40:00 1.... 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 3:00 bike row or ski Dynamic warm up GROWTH & DEVELOPMENT and PERFORMANCE STEVEN... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike Couch Stretch x 1:00 each side 2 Sets 15 wall squat 15... Read More

Great Woods Fitness & Performance – CrossFit Metcon (AMRAP – Reps) with a partner
 alternating rounds 
30:00 AMRAP 
3 deadlifts 115/85
 95/65 3 hang power... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike row ski 3:00 Into Pec stretch 1:00 each side Deep squat thoracic rotations... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 Bike row or ski 15 KB Swing 5 Burpee 15-20 Banded pull apart... Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) Strength with a partner
 12:00 EMOM
 Min 1- partner A completes 1 power clean + 1... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 Row 1:00 Ski 1:00 Bike 1:00 Jump rope X 2 sets Athletes choice... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3x 12 Calorie Row 20 glute bridges 10 barbell good mornings 5 Burpee :30... Read More