Welcome to Crossfit Garwood
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Thursday 4.30.15 WOD GPP: 600m Mobility: Hammy St- Split St- Glute St- World Grt- Couch Sprint WOD 2 Warmup at 1/2 Speed, 3/4 speed Do 1 200m Sprint every 2 min. REST w/TR 10 Rds. Conditioning: Partners “you do, I do” 15 Push-ups 10 V-ups 5 DL 185/155read more
Wednesday 4.28.15 WOD GPP: “Jump Around” Mobility: Band Dist- Frog Sq- Sink St- Ankle Mob- Wrist Chipper 5 RFT 5 Snatches 10 TTB 15 Calories 20 KB Swings 25 Wall Ballread more
Tuesday 6.30.15 WOD GPP: RUN 600m Mobility: Supermans- Hip Swings Tri Mash Couch St- IT Band FS 6×6 Climbing Follow Board or Capped at 22min Increase #’s Each Set Conditioning: Running Clock 1 Min ME Pull-ups REST 30 Sec 2 Min ME Thrusters 115/75 REST 1 Min 3 Min ME DU REST 30 Sec 4 Min run 600m 5 Min ladder of: Burpees by 1 Situps by 3read more
Monday 6.29.15 WOD GPP: KBS, SDHP, Goblet Sq Mobility: Int/Ext- YTW’s- Band Dist- T-Spine- Pull aparts PP 6×6 Climbing Follow Board or Capped at 22min Increase #’s Each Set Conditioning: For Time 21-15-9 PC 9-6-3 Rope Climbs Run 200 end of Each Rdread more
Saturday 5.27.15 WOD GPP: 5 Min of Jump Rope Fun Mobility: Band FR- Tri Mash- Gait Swings- Pass-Thrus Pull-aparts Conditioning: Run 400 1 Rd Cindy 12 C&J 135/95 Run 600 2 Rd Cindy 9 C&J 135/95 Run 800 3 Rd Cindy 6 C&J 135/95 Run 600 4 Rd Cindy 3 C&J 135/95 Run 400mread more