WOD

Great Woods CrossFit – CrossFit Mobility Overhead Anterior Pec Stretch x 45-60 sec/side Banded Straddle Stretch x 60-120 secs -then- 2 Rounds of: 15 PVC... Read More

Great Woods CrossFit – CrossFit Warm-up FITNESS: 2 Rounds of: 250 Meter Row 10 Glute Bridges w/ 2 sec pause at top 10 Jumping Lunges/Reverse... Read More

Great Woods CrossFit – CrossFit Warm-up 200 Meter Run –then– DYNAMIC STRETCHING Perfect Stretch Lateral Lunge Hip Openers Inch Worm Leg Swings (Left, Right, Front,... Read More

Great Woods CrossFit, Great Woods CrossFit – CrossFit Warm-up 60 secs Row/Bike (alternate between rounds) 10 Barbell Good-mornings w/ 31X1 tempo 10 PVC Passthroughs 10... Read More

Great Woods CrossFit – CrossFit Mobility 10 Kip Swings 20 PVC Passthroughs 10 Scap Pull Ups + 20 sec Hang Warm-up 2 Rounds of: 30... Read More

Great Woods CrossFit – CrossFit Mobility Couch Stretch x 60 sec/side Calf Pedaling x 30 reps (15 each side) 5 Inch Worms Overhead Band Distraction... Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 250 Meter Row 5 Ring Rows/Kip Swings 2 Air Squats + Broad Jump x 3 reps... Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 10/7 Calories on Assault Bike 10 Banded Passthroughs 100′ Waiters + Farmers Walk (switch at 50′)... Read More

Great Woods CrossFit – CrossFit Mobility Hamstring Hip Hinge x 10 (each leg) Banded Pec x 60 secs Warm-up 2 Rounds of: 250 Meter Row... Read More

Great Woods CrossFit – CrossFit Mobility PVC Passthroughs x 20 reps (slow and arms fully locked out) 3D Hydrant Warm-up FITNESS: 2 Rounds of: 30... Read More