Announcements Weightlifting October 6th 5:30-7:30pm & 10th 9:30-11ish am this week! Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2x 1:00 Ski 1:00 Double under 1:00 Bike 5 step up ( each leg) 5 Hanging Kips into 5 Knee raises 5 Push up downward dog 15 Russian Baby Maker Wall walk into...Read More
Announcements Weightlifting October 6th 5:30-7:30pm & 10th 9:30-11ish am this week! Halloween Party October 30th @ Corrin’s House. Find Facebook Event for details Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Cardio Prep- 10 Jump squats Banded lat walks 25 ft down and back 10 jump squats x 1 into 10...Read More
Great Woods Fitness & Performance – CrossFit GROWTH & DEVELOPMENT and PERFORMANCE Metcon (Time) 12:00 on the clock : You and your partner establish 2RM hang squat clean (build together- both should establish their own ) + rest 3:00 into… For time with partner: 100 calorie row 75 burpee pull up ( 50 burpee bmu)...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Prep- 10 PVC pass thru 10 OHS X 2 20 Banded pull apart 20 alternating shoulder tap x 1 Couch stretch x 1:00 each side GROWTH & DEVELOPMENT Clean complex 2 Hang squat clean + 1 Front squat Every :90 x 8...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio 3-5:00 Athlete choice, Foam roll and stretch GROWTH & DEVELOPMENT and PERFORMANCE Metcon (Time) 40 Wallball 40 Hang power clean 95/65 40 Ring row 40 S2OH 40 Push up 40 Box Jump 24/20 40 Ab sit up or GHD 40 Hang power...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 Minutes bike 2 Minutes ski Prep- 10 handstand shoulder taps ( if not able handstand hold x :10 seconds) – this helps us learn to shift our weight for walking PVC pass through x 20 reps Banded face pulls x 20 reps x...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio Prep- 15 Banded Good mornings 15 Banded side steps each direction 15 Goblet squat 15 Goblet squat walking lunge Mobility- Pigeon stretch on back x 1-2 minutes each side GROWTH & DEVELOPMENT Back Squat In less than 15:00 Establish a 2...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Prep- 3 rounds 5 inch worm 25ft overhead stretch + lunge 10 Wall squat 15 pass thru pvc GROWTH & DEVELOPMENT Super set RDL x 10 reps Into Barbell bent over row x 10 reps Rest 1-2:00 between X 4 sets Metcon...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 Row 2:00 Bike 2:00 Ski erg into 3-6 minutes foam rolling GROWTH & DEVELOPMENT Metcon (No Measure) 45:00 Assault bike: Every 5:00 get off and perform – 15 Russian KB swing 53/35 15 Goblet Squat 15 Plate Ground to Overhead 30 Alt. Plank...Read More
