WOD

Great Woods Fitness & Performance – CrossFit Metcon (Time) Buyin- 100 DB Bench press 50/35 2 Rounds 120 Wall Ball 30 Clean and jerk 135/95... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 2 Sets 10 Barbell upright row 10 Barbell strict press 1 wall... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets of the following: 15/12 Cal Ski 15 DB Romanian Deadlift ( toes... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Athlete individual Banded work Shoulder Stretch Couch Hamstring GROWTH & DEVELOPMENT Bench... Read More

Great Woods Fitness & Performance – CrossFit Partner Saturday (Time) Partner Chipper 80 Double under 70 kb swings 53/35 60 bike cal 50 box jump... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike 3 sets 1:00 ski 25 jump rope 15 Wall squat 1 set... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 1:00 each side couch stretch 1:00 each side pigeon stretch :20 on... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 2x 12 goblet squat 12 kbs 1 wall walk + :20 hold... Read More

Great Woods Fitness & Performance – CrossFit Metcon (2 Rounds for reps) 0-10:00 10:00 Amrap 100 Double under 20 Cal Assault bike 500m Row 10-35:00... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio warm up 6:00Amrap 25ft banded walks 10-15 banded good morning 5 Push... Read More