WOD

Great Woods Fitness & Performance – CrossFit Metcon (Time) With a partner. One partner working at a time, broken up between the 2: 1000m row... Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) With a partner complete the following: 4 Rounds for Time 400 meter Run 24 Toes-to-Bars 24... Read More

Great Woods Fitness & Performance – CrossFit Metcon (No Measure) 10-12 Ski erg calorie 12-16 DB bench press 50/35 10-12 Bike calorie 8/8 Single arm... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 Bike row or ski erg 10 Air squat 15 Banded pull apart 10... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400m Jog or 400m Row into 3 Sets: :30 Bike 8 Ring row 12... Read More

Great Woods Fitness & Performance – CrossFit Push Press (Building to a 2RM in 8:00 + drop sets @ 9:00 EMOM 6:00 X 2 reps... Read More

Great Woods Fitness & Performance – CrossFit Metcon (No Measure) With a partner – 0-8:00 250 calorie row Switch every 25 cals @10:00 Complete 10... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 8 Minute AMRAP @ warm up pace 5 Push up 10 Air squat 1... Read More

Great Woods Fitness & Performance – CrossFit Bench Press (Every :90 x 6 2 rep building heavier than last week ) Squat Snatch (Eveey :90... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3:00 Into Banded shoulder press x 10-12 reps Super man’s 5-8 reps... Read More