Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 10:00 warm up smooth pace 10 Calorie Ski Erg 5 Burpee 10 Calorie Row 5 Push up 10 Calorie Bike 5 Hollow rocks w/ medball overhead GROWTH & DEVELOPMENT Metcon (No Measure) EMOM 20:00 1. 8-10 HC+J 95/65 2. 8-10 Burpee box jump over...Read More

Why Start Now? AUTHOR: JESSE TEIXEIRA Let’s start answering this question with another question: What has held you back until now?  Do you have that fear of being judged at the gym? You don’t know how to use the machines or don’t know how to do some of the basic or complex movements? You’re not sure...Read More

Travel WODs AUTHOR: JESSE TEIXEIRA #1 3 Rounds For Time: Run 800m 50 Air Squats #2 10 Rounds For Time: 10 Pushups 10 Sit ups 10 Squats #3 For Time: 200 Air Squats #4 5 Rounds For Time: Run 200m 10 Squats 10 Push Ups #5 3 Rounds For Time: Run 200m 25 Pushups #6...Read More

Great Woods CrossFit – CrossFit Fitn: Metcon (AMRAP – Rounds and Reps) Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of: 12 Goblet Squats 12 Single-Arm Kettlebell Push Press (6 each arm) 12 Box Jumps Metcon Warm-up Perf: Metcon (AMRAP – Rounds and Reps) Partners alternate whole...Read More

What is Functional Fitness? AUTHOR: JESSE TEIXEIRA Have you ever picked up something from the ground like a bag of dog food? Guess what? You performed a deadlift. A functional movement. Have you ever put an object on a shelf above your head? Guess what? You performed a shoulder press. A functional movement. Have you ever sat...Read More

Great Woods CrossFit – CrossFit Warm-up Strength & Accessory Fitness Four sets of: Overhead Squat x 6-8 reps Rest 45 seconds Ring Rows x 10-12 reps @ 2111 Rest 45 seconds Farmer’s Carry x 100 feet each arm (HEAVY) Rest 45 seconds Performance Every 2 minutes for 10 minutes (5 sets): Snatch + 2 Overhead...Read More

Great Woods CrossFit – CrossFit Warm-up Strength & Accessory Fitness & Performance Four sets of: Bench Press x 4-6 reps Rest 30 seconds 45-60 second Side Plank each side Rest 60 seconds Metcon Metcon (AMRAP – Reps) Five sets for max reps (of Dips): In 60 seconds, complete 15 Burpees and then as many reps...Read More

Great Woods CrossFit – CrossFit Warm-up Strength & Accessory Fitness Four sets of: Back Squat x 6-8 reps @ 20X1 Rest 60 seconds Supinated-Grip Pull-Ups x 6-8 reps @ 2111 Rest 60 seconds Landmine Row x 6 reps each arm @ 2111 Rest 60 seconds Performance Five sets of: Back Squat x 5 reps Rest...Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Rowing, then…. FITNESS: 20 Toy Soldiers 10 Scorpions 20 KB Side Bends (Each Side) 10 Inch Worms 10 KB Windmills 20 Ab Mat Sit Ups PERFORMANCE: 5 Reps of Each of the Following (Unbroken) Clean Deadlifts Clean High Pulls Muscle Cleans Tall Cleans Shoulder Press Hang...Read More

Great Woods CrossFit – CrossFit Metcon (5 Rounds for reps) Five sets of: 90 seconds of Rowing (for Calories) 30 seconds of Rest 90 seconds of Kettlebell Swings, 53/35 lbs (for max reps) 30 seconds of Rest 90 seconds of Assault Bike (for Calories) 30 seconds of Rest 90 seconds of Front Leaning Rest on...Read More