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.

 

Friday 4.25.14 WOD

Friday 4.25.14 WOD

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 M

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Thursday 4.24.14 WOD

Thursday 4.24.14 WOD

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 Burpees

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Wednesday 4.23.14 WOD

Wednesday 4.23.14 WOD

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 135/95

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Tuesday 4.22.14 WOD

Tuesday 4.22.14	 WOD

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 Burpees

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Monday 4.21.14 WOD

Monday 4.21.14	WOD

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 Penalty

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