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 bike Prep- Quad, IT band foam rolling into 3x 5 air squat + 5 wall ball 10 PVC pass through + 10 PVC OHS 100m Row GROWTH &...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 Bike 3 minutes Goblet squat x 8 pauses in the bottom position Wall squat x 16 Banded Walks 25 ft each direction Lunges x 16 ( walking ) 2 sets...Read More
Great Woods Fitness & Performance – CrossFit Metcon (No Measure) With a partner- 16 Rounds 0-40:00 I go, you go style 7 hang clean 165/115, 135/95, 115/75 11 Cal Assault bike 15 Wallball @42:00 10:00 amrap Burpee pull up 2,4,6,8,10 …. Calorie row 6,8,10,12,14…. Growth – burpee targetRead More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio easy warm up + Dynamic warm up into athletes Barbell warm up GROWTH & DEVELOPMENT Accessory work – Deload from lifts 3 sets of the following: A1. DB Split Squats 20×1 tempo x 8 reps each leg rest 1 minute into...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 5-7 min of ankle Hip mobility 3-5 min of thoracic mobility + 3 rds :30 Bike 12 Goblet squat 9 Russian swings 6 strict pull-ups/ Ring row 30 double unders / practice / single under GROWTH & DEVELOPMENT Metcon (No Measure) Emom 30:00 1:...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 5-6:00 foam rolling/ banded stretch GROWTH & DEVELOPMENT High Hang Power clean 5 Sets of 3 Reps From power position no movement with the barbell besides your pull and fast under the bar Build without breaking the hang ** power power power...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike Prep- 10 -20 wall squat :20 pigeon each side Banded lat walks 10 each way GROWTH & DEVELOPMENT Front squat 4 sets- 3 Reps heavy each sets Immediately into Back squat off Front Squat # 3 sets of 5 Reps @ 80,85,90%...Read More
Great Woods Fitness & Performance – CrossFit Metcon (Time) 5 Rounds teams of 2: 400m row 30 OHS 95/65 / Thruster Into 42-30-18 Burpee box jump DB Hang squat clean (2 DB) Into 60 Clean and jerk 135/95Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT Clean complex Clean pull + hang clean + split jerk Every :90 x 6 sets Building ** remember our previous weeks pause to pull. This is for many our first time putting the clean together with the jerk! Welcome to weightlifting...Read More
