Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 10/7 Calorie on Assault Bike or 15/10 Calories on Rower 10 Bulgarian Split Squats (each leg) 5 Standing Plate Halo (each direction) Mobility Banded Ankle Dorsiflexion (plate) x 60 secs/side T Spine on Bench x 10 reps Strength & Accessory Fitness Three sets of: Dumbbell Shoulder...Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 250 Meter Row 10 PVC Passthroughs 5 Inch Worms 30 sec Plank Strength & Accessory Fitness Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Dumbbell Death March x 20 steps @ 2011 Station 2 – Side Plank x 45 seconds each...Read More

Great Woods CrossFit – CrossFit Mobility 60 secs each side of: Overhead Band Distraction Banded Front Rack Banded Hip Flexor Warm-up 2 Rounds: 20s on/10s rest, of: 1. Walking Lunges 2. Hang from Bar 3. Squat Jumps 4. Buprees Strength & Accessory Four sets of: Alternating Reverse Lunge (Barbell Front Racked) x 8-10 reps (each...Read More

Great Woods CrossFit – CrossFit Warm-up 400 Meter Run 10 Air Squats 5 Scap Pull-Ups 5 Strict Pull-Ups 5 Kip Swings Rest 2 mins then… 500 Meter Row 5 Dumbbell Press 5 Dumbbell Push Press 5 Toes-to-Bar Metcon Metcon (4 Rounds for reps) In 5 minutes, complete the following: Run 600 Meters Row as many...Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of 20 secs Sprint on Assault Bike 5 Reps of Bear Complex* (empty barbell) 20-30 secs Plank Rest 60 secs *Bear Complex: Power Clean+Front Squat+Push Press+Back Squat+Push Press Strength & Accessory Four sets of: Push Press x 5 reps (first set approx 65%) Rest 30-45 seconds Single-Leg...Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 200 Meter Run 10 Dumbbell Shoulder Press (Light) 10 Goblet Squats 10 PVC Passthroughs 10 Walking Lunges Strength & Accessory Fitness & Performance Three sets of: Bulgarian Split Squats x 8 reps @ 31X1 Rest 90 seconds Dumbbell External Rotations x 8-10 reps @ 2010 Rest...Read More

Announcements July Athlete of the Month: Mike McCracken Member Appreciation Day: Sunday, August 20th @ Norton Mini Golf & Ice Cream (across the street). Bring your family and friends Great Woods CrossFit – CrossFit Mobility Hamstring Hip Hinge x 15 reps each leg -then- 10 Burpees 10 Box Jumps 10 AbMat Sit-Ups 10 Ring Rows/Kip...Read More

Great Woods CrossFit – CrossFit Mobility 5-7 Minutes Stretch of Choice Hip Flexor/Quads (Dragon Pose/Couch) Calves PVC Pasthroughs Foam Roll Warm-up 2 Rounds of: 150 Meter Row 20 Double Unders (30 Single Unders) Rest 30 seconds 15/10 Calories on Assault Bike 10 Banded Tricep Extensions 5 Push-Ups/Single Arm DB Press (each arm) Rest 2 minutes...Read More

Great Woods CrossFit – CrossFit Strength & Accessory Fitness Three sets of: Deadlift x 6-8 reps @ 30X1 Rest 45 seconds Push-Ups x 10-15 reps @ 20X1 Rest 45 seconds Hollow Rocks x 30 seconds (or Hollow Hold) Rest 45 seconds Performance Four sets of: Deadlift x 8 reps Rest 20 seconds Ring Dips x...Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 10 Bottoms-Up Kettlebell Presses (5 each side) 10 Barbell Good Mornings 10 PVC Passthroughs 10 Side-to-Side Front Planks Strength & Accessory Four sets of: Single-Arm Dumbbell Press x 4-6 reps each arm Rest 45 seconds Romanian Deadlift x 6-8 reps @ 30X1 Rest 45 seconds Side...Read More