Welcome to Crossfit Garwood
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Saturday 2.28.15 WOD GPP: Run 600M Mobility: Elbow in Band- DD- Bridges- Pullaparts- Hip Swings TABATA Tire Flips Rowing FR Lunges Push ups HHread more
Friday 2.27.15 WOD GPP Tabata: KB Swings, SDHP, Situps Mobility: Band FR- Front Kicks- Elbow in Band- Band Pull-aparts- Ankle Mob Buy in of 1000m Row (In Heats of 6) 21-15-9 Thrusters 115/75 C2B REST 5 Min 15-12-9 Sq Clean 115/75 Burpee BJO’s Cash out of 1000m Row (In Heats of 6)read more
Thursday 2.26.15 WOD GPP: 10 Air Sq, 5 Tuck Jumps, 50 DU/S Mobility: Band Pass Thru- Int/Ext- YTW’s- Band Distraaction- Gait Swings 5×5 OH Sq Climbing Warm-up: 3 Sets of 5 reps of 3 Sec Holds Climbing Goal is to increase weight each set. Scaled # not Reps Conditioning: Deck of Cards Ring Dips MB Slams KB Situps MB Jump Sqread more
Wednesday 2.25.15 WOD GPP: Team Row Mobility: 5 HS, 5 SPP, 5 S Drops Band Dist- Hip St on Box- Sink St- OHS PVC Stretch- Int/Ext Snatch 6 Min to do 2 Warmup sets at 40%-50% of Snatch Drops and Heaving Snatch Balance Min 1-3 5x Hang Pwr Snatches @ 60% 1 (4) Min Weight Change Min 5-7 4x Hang Sq Snatches @ 70% 1 (8) Min Weight Change Min 9-12 3 Snatches @ 80% Conditioning: EMOM Movement Rx Scaled Reps Sub 10 Pendalay Rows 95/65 10 Bench Press 135/95 ME Rowingread more
Tuesday 2.24.15 WOD GPP: 10 DL, 5 HC, 5 SJ Mobility: BBFR- Hip Swings- Split St- Wrist- Frog Sq C&J 6 Min to do 2×5 Warmup sets at 40%-50% of Tall Sq Cleans & Split Jerks Min 1-3 5x Hang PC & Jerk @ 60% 1 (4) Min Weight Change Min 5-7 4x Hang SC & Jerk @ 70% 1 (8) Min Weight Change Min 9-12 3 C&J @ 80% Conditioning: 5 RFT’s 6 C2B Pullups 12 KB 18 BJread more