WOD

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 10/7 Calories on Assault Bike 10 Banded Passthroughs 100′ Waiters + Farmers Walk (switch at 50′)... Read More

Great Woods CrossFit – CrossFit Mobility Hamstring Hip Hinge x 10 (each leg) Banded Pec x 60 secs Warm-up 2 Rounds of: 250 Meter Row... Read More

Great Woods CrossFit – CrossFit Mobility PVC Passthroughs x 20 reps (slow and arms fully locked out) 3D Hydrant Warm-up FITNESS: 2 Rounds of: 30... Read More

Great Woods CrossFit – Beginners/On-Ramp Warm-up 2 Rounds of: 200 Meter Run 10 Glute Bridges 10 Dynamic Planks 10 PVC Passthroughs 250 Meter Row 10... Read More

Great Woods CrossFit – CrossFit Warm-up FITNESS: 2 Rounds of: 10/7 Calories on Assault Bike 10 Ring Rows 10 Squat Jumps PERFORMANCE: 2 Rounds of:... Read More

Great Woods CrossFit – CrossFit Warm-up FITNESS: 2 Rounds of: 250 Meter Row 10 Wide Grip Kip Swings 20 sec Side Plank (each side) PERFORMANCE:... Read More

Great Woods CrossFit, Great Woods CrossFit – CrossFit Mobility Banded Overhead Distraction x 60 secs/side T Spine on Bench x 60 secs 3D Hydrant Warm-up... Read More

Great Woods CrossFit – CrossFit Mobility Banded Tricep Stretch x 60 secs/side Kettlebell Lat Stretch x 60 secs Ankle Dorsiflexion on Plate x 60 secs/side... Read More

Great Woods CrossFit – CrossFit Warm-up 500/350 Meter Row, then…. DOWN & BACK Toy Soldiers Quad Pull Lunge w/ Twist Hip Openers/Reverse Lateral Shuffle High... Read More

Great Woods CrossFit – Beginners/On-Ramp Mobility Kettlebell Lat Stretch Dragon Pose x 90 secs/side 10 Scap Pull-Ups Warm-up 2 Rounds of: 250 Meter Row 20... Read More