Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike (performance) 3:00 Row (Growth) Prep- Set up for Workout and perform- 2x Empty bar front squat x 10 SHSPU x 5-10 (20 plank shoulder taps) Box jump x 5-10 Pull-up/Chest to bar/BMU 3-8 ( 6-12 DB alt snatches) GROWTH & DEVELOPMENT Metcon...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Prep- 10 Goblet squat 10 Russian KB swing 3-5 inch worm 5 Burpee :30 machine (row/ski/ bike) 2-3 sets GROWTH & DEVELOPMENT Split Jerk EMOM: Jerk drive + split jerk Metcon (Time) 3RFT: 600m Row 30 DB Front squat (dual) 15 Burpee...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio, Foam roll Metcon (3 Rounds for calories) 3 Sets 3:00 of work 2:00 Rest 500m row + in remaining time AMRAP Assault bike cals Metcon (4 Rounds for reps) 3 Sets 3:00 on 2:00 off 20 Burpee box jump iver 24/20 +in remaining...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3:00 Prep- 15 Wall squat/ air squat (depending on mobility) :20 pigeon each side 5-10 Empty barbell good morning 10 Empty barbell RDL 2x GROWTH & DEVELOPMENT Back Squat In 15:00 establish a Heavy single for the day! Metcon (Time) 5 Rounds...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) Teams of 3 : 7:00 on the clock 70 Calorie Row + MAX Clean and jerk 135/95 ** set of partners can work on clean and jerks while one is rowing -3 minute rest- 6:00 on the clock 100 Wall ball + MAX Power Snatch 115/75...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT Clean complex Every :90 seconds x 6 set From the deck- clean pause @ knee x 3 seconds + Pull from pause + 2 Hang clean Building Metcon (Time) 5 sets of the following: 16 Wall Ball / Goblet squat 12...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Prep- 2-3 sets 10 jump squat 5 medball squat clean 10 step up :30 jump rope GROWTH & DEVELOPMENT Metcon (2 Rounds for reps) 2 Sets of the following: 6:00 on the clock- 24 Calorie Bike 400m run In remaining time MAX...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio of choice + 10 banded face pull 10 banded overhead press 5 inchworm 3 bounding broad jumps x2 sets + Athlete barbell warm up into lifts GROWTH & DEVELOPMENT Push press + Split jerk 1 Push press + 1 split jerk E:90...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 6:00 AMRAP 8 cal row/bike/ or ski 8 ring row 12 goblet squat 4 strict pull up 4 kipping swing (Each round ** athletes who can add kipping, add chest to bar, add bmu where strict pull ups are) GROWTH & DEVELOPMENT Metcon (Time)...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike Prep- 10 banded walks each way Frog stretch Couch stretch GROWTH & DEVELOPMENT Back Squat 0-15:00 2 Rep max + 2 drop sets @95% Metcon (AMRAP – Reps) 20:00 Amrap: 8 Toe to bar 10 DB hang clean jerk (5/5) 14/12 cal...Read More