Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT Jerk (5 Sets, every 2 minutes ) Split jerk work EMOM x 5 Tall jerks x 2 reps + Every :90 seconds 2 Split jerk x 10 minutes Metcon (Time) For time: 800m Run into 50 Box jump 50 KB swings...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400 run + 1:00 bike 1:00 row 1:00 ski X 1 sets + 400 run GROWTH & DEVELOPMENT Metcon (Time) AMRAP 7:00 10 Hang clean 75/55 8 Front squat 6 Cal bike Rest 5:00 Into 50 cal row Rest 5:00 Into AMRAP 7:00 200...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT Strict Press In a 10 minute window complete, 1 RM for the day Push Press In a 10 minute window complete, 1 RM for the day Metcon (Time) 3 Rounds for time: 500/400m Row 10 Lateral burpee over the rower 20...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility AMRAP 6:00 warm up easy easy pace 8 Goblet squat :20 seconds bike 8 Empty bar overhead press 8 RDL 8 Alternating Lunges GROWTH & DEVELOPMENT and PERFORMANCE – Leaderboard score is for AMRAP 18:00 only Rx: Metcon (AMRAP – Rounds and Reps) Amrap...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3 minutes easy pace into Pec Stretch 1-2 minutes Pigeon stretch 1-2 minutes Deep Thoracic Squat rotations 5 each side PVC Pass thru , OHS, Shoulder mobility GROWTH & DEVELOPMENT Glute Ham Raises/Barbell Glute bridges 3 Sets Super set Glute ham raises...Read More
Announcements WEIGHTLIFTING! 7/14 Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon! Jamie is back this Wednesday 7/14 Great Woods Fitness & Performance – CrossFit Metcon (Calories) 3 Rounds, For Calories in 34 minutes 2 minutes Air Bike 2 minutes Rest 2 minutes Row 2 minutes Rest 2...Read More
Announcements WEIGHTLIFTING! 7/14 Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon! Jamie is back this Wednesday 7/14 Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 200m Jog 10 Calorie Row 200m Jog 10 Calorie Bike 200m Jog easy warm up pace here GROWTH &...Read More
Announcements WEIGHTLIFTING! 7/14 Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon! Jamie is back this Wednesday 7/14 Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 800m Jog into Hamstring / calf stretching Barbell- Good mornings RDL Wall Squat x 2 sets 10-15 reps each...Read More
Announcements WEIGHTLIFTING! 7/14 Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon! Jamie is back this Wednesday 7/14 Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio warm up into 3x 10 kipping swings 100m Ski erg 10 Hollow rocks 1:00 Double under 10...Read More
