WOD

Great Woods Fitness & Performance – CrossFit Metcon (6 Rounds for time) 6 Sets of the following: 24/20 Calorie bike 12 DB Snatch 6/6 (... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 warm up 15 PVC pass thru 15 Banded pull apart 8-10 ring row... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio 5 minutes foam roll Banded hamstring stretch Growth (3 Rounds for... Read More

Great Woods Fitness & Performance – CrossFit Power Clean (Every :30 x 1 Rep @ 70% x 6:00 (12 sets) ) Metcon (Time) St. Patty’s... Read More

Great Woods Fitness & Performance – CrossFit Partner Saturday (Time) 100 DB alt snatches 75 squat clean thruster 95/65 125- box get overs @ 30”... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Any cardio Into 2X 10 KB swing 10 Goblet squat 5 Push up... Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) For time: 40-30-20-10 Calorie Bike / Ski (Run 800-400-200-100) 20 -20-20-20 DB alternating Snatch 50-50-50-50 Double... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 2x Front rack banded opener Banded strict press Plank walk out... Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) 5 RFT of the following pattern… ATHLETE 1 12 Power clean 115/85 12 Burpee box jump... Read More

Great Woods Fitness & Performance – CrossFit Metcon (No Measure) Emom 30:00 Bike 12/10 Row 12/10 Ski 12/10 Shuttle runs x :45 hard Rest