Welcome to Crossfit Garwood
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Wednesday 11.26.14 WOD GPP Warm-up 5 Min AMRAP: Run 200m, 10 Goblet Sq, 10 Plank Walks, 10 JJ Mobility Stations 20/10 Bridges- Tin Soldiers- Couch- Band Chest St Conditioning: Chippper Row 1000 30 Wall Ball 25 Pullups 20 Burpees 15 OHSq 200 DU 30 V-ups 35 MB Slams 40 Push-up 45 Wall Ball Row 1000read more
Tuesday 11.25.14 WOD GPP Warm-up 5 Min AMRAP: 10 DL, 10 HC, 5PJ/5 SJ Mobility Stations 20/10 Pass Thru- PVC Front Rack- Tri Mash- Bridges- Wrist 1RM Clean & Jerk (22 Min) Follow Board Time Line for Lifts and REST If you fail you break until next lift and go back to last success Conditioning: Alt EMOM 10 C&J @ 50-60% of Days 1 RM (T&G) 15 Cal Row (10 Cal) 20 Jump Sq. w/Wall Balls 20/14read more
Monday 11.24.14 WOD GPP Warm-up x4 Tabata: Gait Swing, GM, Jump Sq Mobility Stations 20/10 Worlds Grt- Hip Swings- Box St- Ankle Mob- Split St 5 min to Warm-up to Training Weight 1RM Back Sq Follow Board time Line for Lifts and REST If you fail you break until next lift and go back to last success Conditioning: 11 KB Swings 53/35 11 BJ 11 PP 115 Athlete 1 does 30 reps, while #2 does 10 Burpees, then they switchread more
Saturday 11.22.14 WOD GPP Warm-up Tabata: Plank Walks, push-up, Jump Sq Mobility Stations 20/10 Hip Swings- Band Frt Rack- Pull apats- Band distraction- Tri Mash “Carse” 21-18-15-12-9-6-3 Each Rd starts with a 50′ Bear Crawl Sq Cleans 95/65 DU DL 185/125 Box Jumps 24read more
Friday 11.2.14 WOD GPP Warm-up 1 Min Each: HH, Alt Lunges, Jump Rope, mnt Climbers Mobility Stations 20/10 Front Kicks- Ball Tack- Cat/Camels- Glute St- Hammy St in Band 5 min to Warm-up to Training Weight DL 7×3 Across (75-85%) Keep same Weight the entire time. Follow Lift/REST Conditioning: Tabata Sledge Hammer Push-up/ Box PU Row Pullups/Inverted Rows KB Situpsread more