WOD

Great Woods Fitness & Performance – Fitness Metcon (Checkmark) A. Push + Pull Superset 4 rounds: 10–12 DB bench or floor press 12–15 Chest-supported DB... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility High hang squat clean + Push jerk (Every 2:00 2 high hang squat clean... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Performance (AMRAP – Rounds and Reps) 12:00 AMRAP 250 Row 10 (5/5) DB hang... Read More

Great Woods Fitness & Performance – Fitness Metcon (Checkmark) WARM-up 2 Rounds (easy → moderate): 30 sec Bike or Row 10 Air Squat 8 Push-ups... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio + 2 sets 10 Air squat 10 Glute bridges 10 Banded good... Read More

Great Woods Fitness & Performance – CrossFit Partner Saturday (Time) 4 Rounds for time: 40 Double under each 30 Deadlift 185/135 25 GHDSU w/ Medball... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio 2x 10 PVC pass-throughs 10 Behind-the-neck presses 10 Around-the-worlds (5 each way)... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike/Row/Ski Athlete foam roll/mobility work Growth (No Measure) Every 2:00 x 10:00 10... Read More

Great Woods Fitness & Performance – Fitness Warm Up & Mobility 2 Rounds: 30 sec Banded Monster Walks (forward/back) 10 DB Sumo Deadlift High-Pull technique... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 2 Sets 10 PVC pass thru Banded pull apart + front... Read More