WOD

Great Woods CrossFit – CrossFit Warm-up FITNESS: 2 Rounds of: Leg Swings x 10 reps (each side) Wide Grip Kip Swings x 10 reps Hip... Read More

Great Woods CrossFit – CrossFit Mobility Couch Stretch Calf/Ankle on plate 3D Hydrant Banded Pec Warm-up 2 Rounds of: 200 Meter Run 12 Goblet Squats... Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 10/7 Calorie on Assault Bike or 15/10 Calories on Rower 10 Bulgarian Split Squats (each leg)... Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 250 Meter Row 10 PVC Passthroughs 5 Inch Worms 30 sec Plank Strength & Accessory Fitness... Read More

Great Woods CrossFit – CrossFit Mobility 60 secs each side of: Overhead Band Distraction Banded Front Rack Banded Hip Flexor Warm-up 2 Rounds: 20s on/10s... Read More

Great Woods CrossFit – CrossFit Warm-up 400 Meter Run 10 Air Squats 5 Scap Pull-Ups 5 Strict Pull-Ups 5 Kip Swings Rest 2 mins then…... Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of 20 secs Sprint on Assault Bike 5 Reps of Bear Complex* (empty barbell) 20-30 secs Plank... Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 200 Meter Run 10 Dumbbell Shoulder Press (Light) 10 Goblet Squats 10 PVC Passthroughs 10 Walking... Read More

Announcements July Athlete of the Month: Mike McCracken Member Appreciation Day: Sunday, August 20th @ Norton Mini Golf & Ice Cream (across the street). Bring... Read More

Great Woods CrossFit – CrossFit Mobility 5-7 Minutes Stretch of Choice Hip Flexor/Quads (Dragon Pose/Couch) Calves PVC Pasthroughs Foam Roll Warm-up 2 Rounds of: 150... Read More