WOD

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 Ski 2:00 Row 2:00 Bike Into banded shoulder stretch Metcon (Checkmark) EMOM (30... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3;00 Cardio 2x Banded lateral walks Banded goodmorning Banded pull apart Wall squat 10-20... Read More

Great Woods Fitness & Performance – CrossFit Metcon (3 Rounds for time) 3 rounds for quality 500m Row 25/20 Cal Bike 50 Jump Rope 20... Read More

Great Woods Fitness & Performance – CrossFit Metcon (Checkmark) Teams of 2: 0-25:00 Amrap style 100 DB S2OH 50/35 75 Power clean 95/65 50 Box... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Banded hamstring stretch + Death March down and back (light DB weight)... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 rounds 30 sec easy row or bike 10 air squats (3 sec down)... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Couch stretch Banded shoulder stretch + lift prep 5-8:00 (^^^ Grab bars... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 rounds: 30 sec Bike / Row (easy → moderate) 20 PVC pass thru... Read More

Great Woods Fitness & Performance – CrossFit CrossFit Games Open 13.3 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14#... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 any cardio Into PVC pass through x 12 Overhead squat x 10 Air... Read More