Welcome to Crossfit Garwood
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Friday 4.25.14 WOD GPP Warm-up: Line Drills MOB FOCUS: Hammy st, Chest St, Ball Tack, Couch St, Front Rack Partner of 2 or 3 15min Bench Press (155/105) 6-5-4-3-2-1 Team Run 200M 15min DL (225/125) 6-5-4-3-2-1 DU 50-40-30-20-10 15min OHSq 95/65 6-5-4-3-2-1 Row 400 Mread more
Thursday 4.24.14 WOD GPP Warm-up: 400 M Run MOB FOCUS: Hips, Ankles, OH MOB, Chest TABATA Pullups Med ball Chest passes on BOX L-Holds Box Jumps Burpeesread more
Wednesday 4.23.14 WOD GPP Warm-up: 20 Sec Each of Bridges, Gait Swings, Tuck Jumps MOB FOCUS: Hip Openers, 3rd Worlds, Front Rack MOB w/Ba BACK SQ. Warm up set at 50% x 6 Reps 5 x65% – 5 x75% – ME x85% – 5 x75% – ME x65% CONDITIONING: 1 RFT 50 Wall Ball 20/14 40 KB Swings 30 TTB 20 Sq Cleans 135/95 10 Snatches 135/95read more
Tuesday 4.22.14 WOD GPP Warm-up: 20 Sec Each4 Plank Walks, PVC PP, DD MOB FOCUS: Int/Ext Rotation, YTW, OH MOB, Superman’s, Front Rack MOB PUSH PRESS Warm up set at 50% x 6 Reps 5 x65% – 5 x75% – ME x85% – 5 x75% – ME x65% CONDITIONING: FORE 4 Min of C&J 135/95 4 Min of Cal Rowing 4 Min of Burpeesread more
Monday 4.21.14 WOD GPP Warm-up: GM x10, Tin Soldiers x10, Air Sq x10 MOB FOCUS: Hammy St, Cat/ Camels, Ball Tack, Glute St DL Warm up set at 50% x 6 Reps 5 x65% – 5 x75% – ME x85% – 5 x75% – ME X65% BUY IN of: ANIMAL 100 KB Swings CONDITIONING: “Boat Races” 3 RFT Row 500 Run 400 Rest 3 Min at End of Each Rd Rx: ROW & Run Rx under 2:00 or add 200m Penaltyread more