Great Woods Fitness & Performance – CrossFit Metcon (Time) Buyin- 100 DB Bench press 50/35 2 Rounds 120 Wall Ball 30 Clean and jerk 135/95 120 Double under 30 Tow to bar Buy out- 100 DB Bench press 50/35Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 2 Sets 10 Barbell upright row 10 Barbell strict press 1 wall walk + 15 sec hold 10 Plank shoulder tap GROWTH & DEVELOPMENT Accessory/Core 4 sets Super set 1.Seated DB strict press x 12 reps 2. Dual DB bent over row...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets of the following: 15/12 Cal Ski 15 DB Romanian Deadlift ( toes ups) 10/10 Half kneeling DB strict press 20 Alt. Lunge :30 Hollow Body hold into 3 sets of 3 Muscle snatch @ light weight ( heavier than workout weight to...Read More

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Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Athlete individual Banded work Shoulder Stretch Couch Hamstring GROWTH & DEVELOPMENT Bench Press EMOM 10:00 3-5 Reps @ 55-60% Metcon (Time) For time: 15/15 Single arm DB push press 30 DB Dual Power Clean ( ground to shoulder) 40 Medball sit up...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400m Run/ Bike Row Ski 3 sets 25 Double under 8 Ring row 4 Burpee 15 Hollow rocks 10 Wall Squat GROWTH & DEVELOPMENT Metcon (Time) 6 Rounds for time: 3 Banded strict pull up 6 Push up 9 KB swings 12 Calorie **any...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets 12 cal row ski or bike 10 Barbell RDL 10 goblet squat 10 v-ups GROWTH & DEVELOPMENT Front squat Every 2:00 x 8:00 4 sets of 5 reps @ 75% Metcon (Time) 4 Sets 400m Row 5 Hang power clean @95/65 15...Read More

Great Woods Fitness & Performance – CrossFit Partner Saturday (Time) Partner Chipper 80 Double under 70 kb swings 53/35 60 bike cal 50 box jump 40 toe to bar 30 deadlift 225/155 20 ring muscle up (30 pull-up) 30 deadlift 40 toe to bar 50 box jump 60 bike cal 70 kb swings 80 doulble...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike 3 sets 1:00 ski 25 jump rope 15 Wall squat 1 set 5 pull up/ jumping 20 Jump rope 3-5 thruster @ your heaviest weight -Rest 1-2- 1 set 3-5 chest to bar / jumping 20 jump rope 3-5 thruster @ your...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio GROWTH & DEVELOPMENT and PERFORMANCE Metcon (AMRAP – Rounds and Reps) 35:00 Amrap 500m Row 15 KBS 15 Box jump/Step up 20/15 Row ski or bike / 400m Run **Try not to spike heart rate before the 15:00 mark. Once you pass...Read More