WOD

Announcements Memorial Day – 9:30am only Partner Style Great Woods Fitness & Performance – CrossFit Metcon (Time) Chipper with Partner 300 KB swings 300 Double... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio 2x Banded lat walks x 10/10 1/2 kneeling DB strict press... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike or row Hamstring stretch each leg 2-4:00 here Wall squat x 10 Pigeon... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike Into workout – long one Grab your equipment and warm up each... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Foam Roll x 3-5 minutes focus on lats and pecs from yesterday 2 Sets... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike row ski 3:00 Banded shoulder Pec doorway stretch 2 sets 3 wall walk... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Long jog easy 400-800m or Assault bike Hip Flow Mobility Work Hold in lunge... Read More

Great Woods Fitness & Performance – CrossFit GROWTH & DEVELOPMENT and PERFORMANCE Metcon (Time) With partner – AMRAP 10:00 12 Thruster 135/95 12 chest to... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Banded hamstring stretches x 1:00 each side Pigeon stretch 1:00 each side 2x 10-15... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike row or ski or 400m jog Amrap 6:00 Easy pace 8 air... Read More