Welcome to Crossfit Garwood

Ready to get started in Crossfit? If so, let us offer you a free trial class.  Simply fill out the form on the right and we’ll get you started today!  Please check out our facilities and get to know our trainers.  We’re sure you’ll love Crossfit Garwood.

 

Saturday 9.20.14 WOD

Saturday 9.20.14 WOD

Saturday 9.20.14 WOD GPP Warm-up 5 Min AMRAP: 5 Air Sq, 10 JJ, 15 Mnt Climbers Mobility Stations 20/10 Frog St Ankle Mob Hip Openers Band Pass-thrus Band Distraction “Chipper” 1 Mile Run 50 Wall Ball 40 Box Jumps 30 Burpees 20 STOH 30 Burpees 40 Box Jumps 50 Wall Ball 1000  Row

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Friday 9.19.14 WOD

Friday 9.19.14 WOD

Friday 9.19.14 WOD GPP Warm-up 5 Min AMRAP: Run 600m Westfield Lumber Mobility Stations 20/10 3rd World- Couch St- Bird Dogs- Calf St- Hip in Band 7×5 Back Sq Climbing = Increase # each Set Its more important to complete all reps then HEAVY  Weight Start between 60-70% Conditioning: Partners of 2 Row 1000m (200) Rx Sub 5 min – Sc Sub 6 Rest 1 Min Then 3 RFT’s (Reps are for each athlete, NOT TOTALS) 10 Alt Partner Pistols with PVC Rx (Sub on Racks) 15 KB Swings 70/53-53/44 10 SDHP 135/95 – 115/75

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Thursday 9.18.14 WOD

Thursday 9.18.14 WOD

Thursday 9.18.14 WOD GPP Warm-up 5 Min AMRAP: 5x Snatch DL, 5x Hang Snatch, 5 Heaving SB Mobility Stations 20/10 Elbow in Band- Box St- Empty Cans- DD- Bridges Power Snatch / No Squatting 4 Min  Bergener Warm-up & Instruction 7×5 Snatches for experienced 7×8-10 for beginners.  Light Weight Conditioning: 1 RFT 40 DU (2-1) 30 BFB 20 MB Slams 10 PC 185/125   Make Heavy 20 MB Slams 30 BFB 40 DU (2-1)

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Wednesday 9.17.14 WOD

Wednesday 9.17.14 WOD

Wednesday 9.17.14 WOD GPP Warm-up 5 Min AMRAP: Partner Runs 200, Swap Between SDHP and SLDL Mobility Stations 20/10 Static Hammy St- Bird Dog- Ball Tack- Glute St- Tin Soldiers DL: 7×5 HEAVY Climbing = Increase # Each Set Its more important to complete all reps then HEAVY  Weight Start between 60-70% Conditioning: Tabata 1x Around Pullups    Jump Pullups/Invert HS Wall Walks    Holds HH KB Frt Rack Sq w/1 Arm 44 KB is in 1 Hand in Front Rack Position, Alternate each time.

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Tuesday 9.16.14 WOD

Tuesday 9.16.14 WOD

Tuesday 9.16.14 WOD GPP Warm-up 5 Min AMRAP: 5 DL w/Shrug, 5 HSC, 5 Jerks Mobility Stations 20/10 BB Frt Rack Tri Mash Wrist Band Dist Ball under Sub Scap Clean & Jerk EMOM x15 Min Min 1, 2, 3:  6 Clean and Jerks, 135/85 Min 4, 5, 6:  5 Clean and Jerks, 155/105 Min 7, 8, 9: 4 Clean and Jerks, 185/125 Min 10, 11, 12: 3 Clean and Jerks, 205/135 Min 13, 14, 15: 2 Clean and Jerks, 225/145 The goal is to cycle these quickly with unbroken sets if possible. Conditioning: 21-15-9-15-21 Pushups TTB Box Jumps Run 200m to Start Each...

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