WOD

Great Woods CrossFit – CrossFit Warm-up 5 Min of Cardio, then… Samson Stretch w/ PVC x 30 seconds (each side) 10 Leg Swings (front to... Read More

Great Woods CrossFit – CrossFit Warm-up 750 Meter Row (increase intensity every 250 Meters) Rest 2 minutes, then… 250 Meter Row @ 100% effort Rest... Read More

Great Woods CrossFit – CrossFit Warm-up 30 seconds of Jump Rope (Singles/Doubles) 20 PVC Around-the-Worlds (10 each direction) 30 seconds of Jump Rope 20 Glute... Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Cardio –then– DOWN & BACK of: High Knee Pull to Low Lunge Toy Soldiers Quad Pull... Read More

Great Woods CrossFit – CrossFit Mobility 2 Rounds of: PVC Passthroughs x 15 reps Skin the Cat Stretch x 30-45 seconds Warm-up 2 Rounds of:... Read More

Great Woods CrossFit – CrossFit Mobility Banded Front Rack Loaded Overhead Lat Stretch 3D Hydrant Warm-up 250 Meter Row 5 Front Squats 5 Strict Press... Read More

Great Woods CrossFit – CrossFit Warm-up Strength & Accessory Fitness Three sets of: Deadlift x 6-8 reps @ 3011 Rest 60 seconds Dumbbell Z-Press x... Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Cardio (Bike, Row, Run) –then– 20 Toy Soldier 10 Lunge w/ Twist 10 Push-Up to Inch... Read More

Great Woods CrossFit – CrossFit Mobility Ankle Dorsiflexion on plate x 60 secs/side Banded Forward Fold x 60-90 seconds Loaded PVC Passthroughs x 20 reps... Read More

Great Woods CrossFit – CrossFit Warm-up 3 minutes of Cardio (Run, Bike, Row, Jump Rope) –then– 2 Rounds of: Samson Stretch w/ PVC x 30... Read More