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.

 

Wednesday 11.26.14 WOD

Wednesday 11.26.14 WOD

Wednesday 11.26.14 WOD GPP Warm-up 5 Min AMRAP: Run 200m, 10 Goblet Sq, 10 Plank Walks, 10 JJ Mobility Stations 20/10 Bridges- Tin Soldiers- Couch- Band Chest St Conditioning: Chippper Row 1000 30 Wall Ball 25 Pullups 20 Burpees 15 OHSq 200 DU 30 V-ups 35 MB Slams 40 Push-up 45 Wall Ball Row 1000

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Tuesday 11.25.14 WOD

Tuesday 11.25.14 WOD

Tuesday 11.25.14 WOD GPP Warm-up 5 Min AMRAP: 10 DL, 10 HC, 5PJ/5 SJ Mobility Stations 20/10 Pass Thru- PVC Front Rack- Tri Mash- Bridges- Wrist 1RM Clean & Jerk (22 Min) Follow Board Time Line for Lifts and REST If you fail you break until next lift and go back to last success Conditioning: Alt EMOM 10 C&J @ 50-60% of Days 1 RM (T&G) 15 Cal Row  (10 Cal) 20 Jump Sq. w/Wall Balls 20/14

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Monday 11.24.14 WOD

Monday 11.24.14 WOD

Monday 11.24.14 WOD GPP Warm-up x4 Tabata:  Gait Swing, GM, Jump Sq Mobility Stations 20/10 Worlds Grt- Hip Swings- Box St- Ankle Mob- Split St 5 min to Warm-up to Training Weight 1RM Back Sq Follow Board time Line for Lifts and REST If you fail you break until next lift and go back to last success Conditioning: 11 KB Swings 53/35 11 BJ 11 PP 115 Athlete 1 does 30 reps, while #2 does 10 Burpees, then they switch

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Saturday 11.22.14 WOD

Saturday 11.22.14 WOD

Saturday 11.22.14 WOD GPP Warm-up Tabata: Plank Walks, push-up, Jump Sq Mobility Stations 20/10 Hip Swings- Band Frt Rack- Pull apats- Band distraction- Tri Mash “Carse”  21-18-15-12-9-6-3 Each Rd starts with a 50′ Bear Crawl Sq Cleans  95/65 DU DL 185/125 Box Jumps 24

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Friday 11.2.14 WOD

Friday 11.2.14 WOD

Friday 11.2.14 WOD GPP Warm-up 1 Min Each: HH, Alt Lunges, Jump Rope, mnt Climbers Mobility Stations 20/10 Front Kicks- Ball Tack- Cat/Camels- Glute St- Hammy St in Band 5 min to Warm-up to Training Weight DL 7×3 Across (75-85%) Keep same Weight the entire time.  Follow Lift/REST Conditioning: Tabata Sledge Hammer Push-up/ Box PU Row Pullups/Inverted Rows KB Situps

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