WOD

Great Woods CrossFit – CrossFit Fitn: Metcon (AMRAP – Rounds and Reps) Partners alternate whole rounds to complete as many rounds and reps as possible... Read More

Great Woods CrossFit – CrossFit Warm-up Strength & Accessory Fitness Four sets of: Overhead Squat x 6-8 reps Rest 45 seconds Ring Rows x 10-12... Read More

Great Woods CrossFit – CrossFit Warm-up Strength & Accessory Fitness & Performance Four sets of: Bench Press x 4-6 reps Rest 30 seconds 45-60 second... Read More

Great Woods CrossFit – CrossFit Warm-up Strength & Accessory Fitness Four sets of: Back Squat x 6-8 reps @ 20X1 Rest 60 seconds Supinated-Grip Pull-Ups... Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Rowing, then…. FITNESS: 20 Toy Soldiers 10 Scorpions 20 KB Side Bends (Each Side) 10 Inch... Read More

Great Woods CrossFit – CrossFit Metcon (5 Rounds for reps) Five sets of: 90 seconds of Rowing (for Calories) 30 seconds of Rest 90 seconds... 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 Mobility T-Spine Stretch on Bench x 2 minutes Barbell Skin the Cat x 60 sec Warm-up 2 Rounds of: 60... Read More

Great Woods CrossFit – CrossFit Warm-up 3 Minutes of Assault Bike, then.. 10 Leg Swings/leg (forward, back, left, right) 20 Air Squats 20 Walking Lunges... Read More