WOD

Great Woods CrossFit – CrossFit Mobility Banded Front Rack Loaded Overhead Lat Stretch 3D Hydrant Warm-up 250 Meter Row 5 Front Squats 5 Strict Press... Read More

Great Woods CrossFit – CrossFit Warm-up Strength & Accessory Fitness Three sets of: Deadlift x 6-8 reps @ 3011 Rest 60 seconds Dumbbell Z-Press x... Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Cardio (Bike, Row, Run) –then– 20 Toy Soldier 10 Lunge w/ Twist 10 Push-Up to Inch... Read More

Great Woods CrossFit – CrossFit Mobility Ankle Dorsiflexion on plate x 60 secs/side Banded Forward Fold x 60-90 seconds Loaded PVC Passthroughs x 20 reps... Read More

Great Woods CrossFit – CrossFit Warm-up 3 minutes of Cardio (Run, Bike, Row, Jump Rope) –then– 2 Rounds of: Samson Stretch w/ PVC x 30... Read More

Great Woods CrossFit – CrossFit Mobility 20 PVC Passthroughs 3D Hydrant Wall Angels x 10 reps Warm-up Every minute for 8 minutes (2 sets), alternate... Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 250 Meter Row Russian Kettlebell Swings x 15 reps Kip Swings x 10 reps Mobility Wrist... Read More

Great Woods CrossFit – CrossFit Warm-up 20/15 Calories on Rower 20 Air Squats 10 Wall-Balls 5 Burpees-Over-Rower Rest 2 minutes 15/10 Calories on Assault Bike... Read More

Great Woods CrossFit – CrossFit Warm-up 200 Meter Run –then– 2 Rounds of: Samson Stretch 30 seconds (each side) 10 reps each of: Overhead Squats... Read More

Great Woods CrossFit – CrossFit Warm-up Strength & Accessory Mobility 1. Loaded Overhead Lat Stretch x 15-20 reps 2. Hip Hinge Hamstring x 10 reps... Read More