Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Prep- :30 -1:00 each side pec stretch 5/5 Deep squat thoracic rotations :30-1:00 PVC stripper stretch 20 Banded pull aparts X 1 set GROWTH & DEVELOPMENT Strict press (Resting as needed between sets ) 4 sets building each set 8,6,4,2 Heavy! Push...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Row, bike, run x 3:00 Athlete Choice of mobility GROWTH & DEVELOPMENT Metcon (Time) 3 Rounds for time: 15/10 Assault bike calorie 15 Box jump 15/10 Calorie Row 30 Kettlebell swing Metcon (3 Rounds for time) Every 4:00 x 12:00 ( 3 Sets )...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3x 250m row 5 inch worm 5 Indian push-up :30 pec stretch each arm 10 hollow rocks into :20 hollow hold X 2 sets GROWTH & DEVELOPMENT Hang power clean Hang power clean @ knee 1.1 (2 reps singles ok) building x 2 sets...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Assault bike/row/ski 3 sets PVC pass through 10-15 Banded lat walks 25ft each way Wall squats 10-15 Strict pull ups x 5-8 2-3 sets GROWTH & DEVELOPMENT Metcon (3 Rounds for time) Repeats: 350 Meter Ski 10 Double KB front rack lunges 10...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT Front Squat 4 Sets of 3 Reps- Heavy build ( no tempo this week ) resting as needed into… Back Squat 3 Sets of 5 Reps @ 80/85/90% for each set of heaviest front squat previously performed above Jess Jackson (Time)...Read More
Great Woods Fitness & Performance – CrossFit G&D : Metcon (5 Rounds for time) With Partner 0-9:00 30 clean and jerk 75/55 30 Box jump 30 Wallball 30 clean and jerk 9-18:00 45 Thruster 75/55 45 partner medball sit up 45 Alt DB snatch 45 Burpee over partner in plank 18-27:00 2000m row 27-36:00 60...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Row- 100m Every minute x 5:00 Banded Shoulder stretch 1-2:00 each side Snatch warm up Squat warm up GROWTH & DEVELOPMENT Metcon (Time) 12:00 on the clock: 6 Rounds for time: 8 Back squat ** off rack @70% of 1RM 8 Calorie assault bike...Read More
Announcements 11/11 Veterans Day Class schedule: 9:30am Partner style workout 4:30-6:30 Open Gym style Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Metcon (Time) Partner Workout- Rx 3 Sets of the following: 20 Bar muscle up (30 Chest to bar ) 30 Ski calorie 20 Devils press x 2 DB 30 Burpee...Read More
Announcements 11/11 Veterans Day Class schedule: 9:30am Partner style workout 4:30-6:30 Open Gym style Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio Pigeon stretch frog stretch 2x Banded good morning Jump squats Glute bridges 10 – 15 reps each GROWTH & DEVELOPMENT Mid hang power clean Building the same...Read More
