Welcome to Crossfit Garwood

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Tuesday 5.24.16 WOD

Tuesday 5.24.16 WOD

Tuesday 5.24.16 WOD GPP: Run 400m Mobility: BBFR- Gait Swings- Lizard- Ankle off Box- Glute St Sq WOD From Racks 4 Min to warm up on all 3 Movements 6 Min to Est. a 3RM 1 1/4 Sq 6 Min to Est a 4RM OHS 6 Min to Est a 5RM Thruster Conditioning (14 Min AMRAP) 7 PC 135/95 +20/10# Sc. 95/55 +5-10/5# 9 TTB Add weight each...

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Monday 5.23.16 WOD

Monday 5.23.16 WOD

Monday 5.23.16 WOD GPP: Bergener Warm- up w/Bar + 5 SGPP, 5 SGPP, 5 HSB Mobility: Distraction- Pull Aparts- Int/Ext- Trap Mash- Hip Swings 4 In for Warm up Snatches Then: 20 Min EMOM 1-5 Min: Do 5 Pocket Snatches (50%) 9-10 Min: Do 4 Hang Snatches (60%) 11-15 Min: Do 3 Below knee Snatches (70%) 16-20 Min: Do 2 Floor Snatches (PS or SS) (75%) Conditioning: Deck of Cards Inverted Rows KB Situps Pushups

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Sunday 5.22.16 WOD

Sunday 5.22.16 WOD

Sunday 5.22.16 WOD Striking Class w/Sam G at10AM “Bring Gloves if you have them” WOD at 11AM GPP: 20 Sec Each: JJ, Plank, Air Sq Mobility: YTW- 3rd World- Tin Soldiers- Couch- Hip Swings “Chasing Annie” 50 DU 50 Situps Run 400m 40 DU 40 Situps Run 600m 30 DU 30 Situps Run 800m 20 DU 20 Situps Run 1000m 10 DU 10 Situps Run 1200m...

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Saturday 5.21.16 WOD

Saturday 5.21.16 WOD

Saturday 5.21.16 WOD Mobility: 600m Run Seated straddle- Box St- Split Stance- DD- Frog Pose 31 Heros WOD for Armed Forces Day!! AMRAP 31 Min Partners of 2 1. Athlete runs 400m 2. Athlete chips at WOD 8 Thrusters 6 Rope Climbs 11 BJ 30/24″...

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Friday 5.20.16 WOD

Friday 5.20.16 WOD

Friday 5.20.16 WOD GPP: 10 Pushups, 10 Plank Walks, 10 Tuck Jumps Mobility: Band Chest St- Pass Thru- Twisted Cross- Happy Baby- T-Spine 1 RM BP 23 Min to Establish a 1RM Follow Board or Rest accordingly. Conditioning: 4 RFT’s 9 Snatches (95/65) 15 OHSq (95/65) 21 Cals...

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