WOD

Great Woods Fitness & Performance – CrossFit For time with partner (Time) 4RFT 20 bar facing burpee -synchronized 200m run – synchronized Into 30 clean... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio into 2:00 frog stretch 2:00 child pose + foam rolling Squat clean... Read More

Great Woods Fitness & Performance – CrossFit Push Press (Heavy set of 4 in 8:00 + 5 drop sets x 4 reps ‘ 80% (Emom)... Read More

Great Woods Fitness & Performance – CrossFit Metcon (No Measure) With a partner 800m Run (200m at a time) 20 Ground to overhead 135/95… 115/75... Read More

Great Woods Fitness & Performance – CrossFit Squat clean + hang squat clean + jerk (Every 9 X 6 sets ) Growth / Performance (Time)... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Run Warm up : 200m + :30 seconds rest 400m + 1:00 rest 800m... Read More

Great Woods Fitness & Performance – CrossFit Bench Press (Every 90 seconds 3 reps heavier than last week x 5) Growth (No Measure) 400m Run... Read More

Great Woods Fitness & Performance – CrossFit Push Press (Building week 2! Heavy set of 5 in 8:00 Drop sets 5×5 Emom @ 80% of... Read More

Great Woods Fitness & Performance – CrossFit Metcon (No Measure) Buy in- 1000m Row 6 alternating movements rounds of: 20 Wall-balls 200m run 10 Devil... Read More

Great Woods Fitness & Performance – CrossFit Squat Clean and Jerk (Clean and jerk + clean and jerk building every 2:00 heavy! ) Growth (Time)... Read More