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

Great Woods CrossFit – CrossFit Warm-up 20 Calorie Row 10 Clean Deadlifts 10 Bar Facing Burpees 10 Air Squats (2 secs pause at bottom) 10 Push Ups -then- Stretch Of Choice for 5 Minutes (Hamstrings, Pecs, Hips, Quads) Burgener Clean Warm-Up 1. Down and Finish 2. Elbows High and Outside 3. Muscle Clean 4. High...Read More

Great Woods CrossFit – CrossFit Warm-up 400 Meter Jog -then- 2 Rounds of: 10 PVC Passthroughs 5 Kip Swings 5 Scap Pull Ups 5 Single Leg Glute Bridge (each side) 20-30 sec Plank Strength & Accessory Three sets of: Bench Press (Dumbbells) x 8-10 reps @ 20X1 Rest 45 seconds Strict Pull-Ups x 4-6 reps...Read More

Great Woods CrossFit – CrossFit Warm-up 250 Meter Row 10 Air Squats 250 Meter Row 10 Squat Jumps 250 Meter Row 10 Wall Squats (facing wall with hands overhead while maintaining midline stabilization throughout squat) -then- 10 Minutes of Stretch of choice and WOD Prep. Metcon Metcon (AMRAP – Rounds) Every 6 minutes, for 30...Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 200m Run 20 Jumping Jacks 20 Air Squats 200m Run 10 Push Press (Barbell) 10 Back Squat -then- 10 Minutes Stretch of Choice -Calves/Ankles -Shoulders (Overhead Band Distraction) -Quads (Quad Pull/Couch Stretch) -Hips (3D Hydrant) Partner WOD Perf: Metcon (Time) Partners will alternate full rounds, completing...Read More

Great Woods CrossFit – CrossFit Warm-up 2 Unbroken Sets w/ an empty barbell: 10 Stiff-Legged Deadlifts 10 Strict Press 10 Back Squats 10 Push Press (behind the neck) Rest 1-2 minutes Strength & Accessory Four sets of: Deadlift x 5 reps (first set approx 75% then increase load each set) Rest 20 seconds L-Seated Dumbbell...Read More

Great Woods CrossFit – CrossFit Mobility 10 PVC Around-the-Worlds (each side) Hamstring Hip Hinge x 60 secs/side Warm-up 2 Rounds of: 50′ Waiter’s Walk (left arm) 10 Double Unders/20 Single Unders 10 Glute Bridges 50′ Waiter’s Walk (right arm) 10 Double Unders/20 Single Unders 20 secs Hollow Body Hold Strength & Accessory Fitness & Performance...Read More

Great Woods CrossFit – CrossFit Warm-up FITNESS 2 Rounds of: Bottoms Up Kettlebell Press x 10 reps (each side) Squat Jumps x 10 reps Dynamic Planks x 5 reps PERFORMANCE: Burgener Clean Warm-Up Strict Press Push Press Push Jerk Split Jerk (footwork technique) Mobility 20 PVC Passthroughs 3D Hydrant Strength & Accessory Fitness Four sets...Read More

Great Woods CrossFit – CrossFit Warm-up Three Rounds of: 10 Jumping Lunges/Reverse Lunges 10 Scapular Pull-Ups 20 secs Side Plank (each side) Strength & Accessory Three sets of: Bulgarian Split Squats x 8 reps (each leg) @ 30X1 Rest 30 seconds Barbell Bent-Over Row x 8-10 reps @2111 Rest 30 seconds Lying Windshield Wipers x...Read More

Great Woods CrossFit – CrossFit Warm-up 20 Jumping Jacks 20 Air Squats 20 Secs Bar Hang (Supinated) 20 Mountain Climbers 10 Jumping Jacks 10 Air Squats 10 PVC Passthroughs 10 Crossover Mountain Climbers Fitness Three sets of: Kettlebell Goblet Squats x 8 reps 3111 Rest 30 seconds Ring Rows x Max Unbroken Reps (until form...Read More