Welcome to Crossfit Garwood
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Monday 10.20.14 WOD GPP Warm-up 5 Min AMRAP: 10 KB Swings, 10 KB ft Taps 10 KB SDHP Mobility Stations 20/10 Calf Split stance st- Pull-aparts- Hip st on Box- Box St- Couch St Partners of 3 Athlete 1 on Rower, Athlete 2 on Movement, Athlete 3 On Run Athlete on Rower Must Row 500m, While other 2 rest Once 500m is Reached, Athlete 2 does ME Wall Ball, Athlete #3 Runs 300m Athlete #2 will ME wall ball until the Rowing monitor goes blank. Athlete #3 will have that same amount of time to do the Run Runner goes to Row, Rower goes to Wall Ball,...read more
Saturday 10.18.14 WOD GPP Warm-up 5 Min AMRAP: Kris Kros “jump” Mobility Stations 20/10 Frog Sq- Band Distaction- Band Frt Rack - Bridges- Wrist 31 HEROS (31 min AMRAP) Partners 6 Rope Climbs 8 Thrusters 155/105 11 Box Jumps 400 M Sand Bag Runread more
Friday 10.17.14 WOD GPP Warm-up 5 Min AMRAP: Gait Swings, High Knees, Alt Lunges Mobility Stations 20/10 Band Distraction Bird Dogs- Cat/Camels- Hammy St w/Band- Hip St 1RM Back Sq Follow Board time Line for Lifts and REST 20 Min to Est a 1 RM If you fail you break until next lift and go back to last success Conditioning: 20 Min Cap 1 Mile Run 1600m Rowread more
Thursday 10.16.14 WOD GPP Warm-up “Tabata” Air Sq, HH, Mnt Climbers Mobility Stations 20/10 Worlds Grt- Bridges- Hammy St- Tin Soldiers- Sink Partners Complete a couplet before you move to next one. 10 Min ME MB Sit-ups 20/14 Run 200 REST 3 Min 10 Min ME PC 185/125-155/105 135/95-115/75 Row 300m REST 3 Min 10 Min ME MB Slams 50 DU (3-1)read more
Wednesday 10.15.14 WOD GPP Warm-up 5 Min AMRAP: DL, BS, GM Mobility Stations 20/10 Band Chest St Ball Tack Glute St Supermans T-Spine 1 RM DL Follow Board time Line for Lifts and REST 20 Min to Est a 1 RM If you fail you break until next lift and go back to last success Conditioning: “Goal is MR Wall Ball” At the Min 2 mark do 25 Pullups At the Min 4 mark do 50 Push ups At the Min 6 mark do 75 DU At the Min 10 mark Run 200m At the Min 14 mark do 75 DU At the Min 16 mark do 50 Push ups At the Min 18 mark do 25 Pullupsread more