Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio + 10 KB swing 10 Goblet squat 25 double under 5 burpee 5/5 KB push press x 2 Sets GROWTH & DEVELOPMENT Strict press/ Push press (Every 2 minutes for 12 minutes ) 3 Strict press + 4 Push press Building...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio Dynamic warm up with coach GROWTH & DEVELOPMENT Metcon (Time) 4 Rounds for time: 400m Run 10 Thruster 75/55 5 Burpee Box jump over 24/20 rest 2:00 between each set PERFORMANCE Metcon (Time) 4 Rounds for time: 400m Run 10 Squat...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio 2 sets 10 bird dog 10 plank walk out 10 wall glides 5/5 bottoms up KB press 10 palms up band pull apart 5/5 side plank rotation on elbow () () GROWTH & DEVELOPMENT Deadlift/ Pull-up (5 Sets , resting as...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) 2 rounds for time with partner: 60 cal bike 50 toe to bar 40 wall ball 30 power clean 115/75 20 chest to bar 100 Double underRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike/Row/ or ski 3:00 2-3 sets Barbell RDL x10 Barbell bent over row x 10 Super man stretch x 10 reps Bridges x 10 reps 1:00 row 6 burpee box jump over 8 DB snatch 1:00 rest 1:00row 8 burpee box jump over 10...Read More

Great Woods Fitness & Performance – CrossFit GROWTH & DEVELOPMENT and PERFORMANCE Warm up 3 minutes cardio 5 minutes foam roll Banded hamstring stretch Metcon (Time) 4 Rounds 18/14 cal bike 15 Deadlift @ 135/95 12 burpee box jump overs 24/20 9 wall ball 20/14 6 devils press (single arm) 50/35 300m ski erg Rest...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 Bike 2:00 Ski erg 2:00 Pigeon stretch each side into 2 sets Wall squats x 10 Ring row x 10 reps Wall walk + 10 second hold x 1 rep 🙂 GHDSU x 10-15 reps ( or :30 seconds hollow rock) GROWTH &...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes rowing easy warm up + Banded Hamstring stretch x 1:00 each side Pigeon stretch on box x 1:00 each side + 2 sets Banded Pull aparts x 10-15 reps :30 seconds hand stand hold ( belly facing in ) 5-10 strict pull...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio + Banded shoulder stretch + Wall angels x 10-15 PVC pass thru x 10-15 DB Upright row x 10-15 each side x 2 sets GROWTH & DEVELOPMENT Push + Pull (5 Sets of the following,resting as needed ) Push up in...Read More

Great Woods Fitness & Performance – CrossFit RX : Metcon (Time) 100 DB alt snatches 75 squat clean thruster 95/65 125- 4 point box over @ 24″ 100 Wall ball 20/14 75 OHS 95/65 125 Single DB step ups 100 Single DB alt hang squat clean 75 Burpee box jump 125 Kettle bell swing 53/35...Read More