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 7.26.14 WOD

Saturday 7.26.14 WOD

Saturday 7.26.14 WOD GPP Warm-up : Run 800 M Mobility Stations 20 on 10 off Inch Worms Tin Soldiers Couch St Lat Lunges Bridges TABATA Pike Rolls … 15 Yard Suicides 10 Sled Pulls Tire Flips Lateral Hurdle Jumps  

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Friday 7.25.14 WOD

Friday 7.25.14 WOD

Friday 7.25.14 WOD GPP Warm-up 5 RFT’s of: 5 Goblet Sq, 10 KB Swings, 15 Jump rope Singles Mobility Stations 20 on 10 off T-Spine W/Foam Roller Pull-aparts Pass Thrus Cat/Camels Box St 5 RFTs Pullups 21-18-15-12-9 Row 500-400-300-200-100 MB Jump Slams 21-18-15-12-9 DU 50-40-30-20-10 MB Roll Back Chest Pass 21-18-15-12-9

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Thursday 7.24.14 WOD

Thursday 7.24.14 WOD

Thursday 7.24.14 WOD GPP Warm-up 5 min AMRAP of: 5 MB Cleans, Mobility Stations 20 on 10 off BB Front Rack Gait Swings PVC Front Rack Frog Sq Inside Leg raises Squat Clean Ladder WOD Min 1, 2, 3:  6 Sq Clean, 155/105 Min 4, 5, 6:  5 Sq Cleans, 185/135 Min 7, 8, 9: 4 Sq Cleans, 205/145 Min 10, 11, 12: 3 Sq Cleans, 225/155 Min 13, 14, 15: 2 Sq Cleans, 245/165 Conditioning: 15 Min AMRAP 400 Meter Run 12 Sledge (4 Each of R,L&M) 9 KTE 6 Thrusters 95/65

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Wednesday 7.23.14 WOD

Wednesday 7.23.14 WOD

Wednesday 7.23.14 WOD GPP Warm-up 5 min AMRAP of: 5 Push ups, 10 MB Slams, 5 V-ups Mobility Stations 20 on 10 off Band Distraction Band Chest St Box St Ankle MOB (Ft on Plate) Int/Ext Rot Running Clock 2  Min of ME PP 115/75 REST 1 MIN 3 Min of ME Man Makers Rest 2 Min 4 Min of ME Burpee Box Jump 10 Min to Run 1 mile (TR can be used to REST) Rest 2 Min 15 AMRAP OF 3 SDHP 135/95 6 KB Swings 53/44 9 Wall Ball 20/14

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Tuesday 7.22.14 WOD

Tuesday 7.22.14 WOD

Tuesday 7.22.14 WOD GPP Warm-up 5 min AMRAP of: 3 Snatch PP, 6 Heaving Snatch, 9 OHS (SUB: FSq) Mobility Stations 20/10 Band Distraction YTW’s Hip Swings R/L Wrist/Forearm w/Band Shoulder Rolls SNATCH WORK Bergener Warm Up (20 Min MAX) 4 Min of Snatch DL w/Full Pull (No more then 3 Sets)  LIGHT 4 Min of Pocket Snatch 4 Min of Hang Snatch 4 Min of Sq Snatch for Rx, Snatch +OHS Scaeld Conditioning: 15 Min AMRAP 10 Clean & Jerks 135/95 115/75 400 Meter Run

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