Welcome to Crossfit Garwood
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Monday 7.28.14 WOD
Monday 7.28.14 WOD GPP Warm-up: 5 Min AMRAP 10 Air Sq, 10 KB Swings, 10 KB Lunges Mobility Stations 20/10 Front Leg Kicks-Gait Swings-Glute St-Couch St -Hammy St Back Sq: 7×5 Climbing. Increase # Each Set Start at 50-60% & increase Weight each Set if possible. If you Fail go back to last success # REST 1-2 Min Each Set Conditioning: The Admiral 3 RFT 20 Front Sq 155/105 135/95 20 Burpee Pullups 20 Box Jumps 24″/20″
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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
read moreFriday 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
read moreThursday 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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