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.

 

Friday 10.24.14 WOD

Friday 10.24.14 WOD

Friday 10.24.14 WOD GPP Warm-up 5 Min AMRAP: 5DL, 5 HC, 5PP 5 BS Mobility Stations 20/10 Band Distraction- Trap Mash- BB Frt Rack -Ball Tack- Forearm mash 1 Athlete Works EMOM do 3-5 Burpees TR chip away at WOD (Safe From Burpees outside) 5 min to warm up on all bar Exercises Partners of 2 or 3 Run 400 M 100 Cleans  155/115 135/95-115/75 Run 400 M 100 Jerks 155/115 135/95-115/75 Run 400 M 100 DL 275/185 225/155-185/125 Run 400 M 100 BS from Floor 185/135 155/115-135/95 Rx:  5 Min ME Muscle up between u and partner

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Thursday 10.23.14 WOD

Thursday 10.23.14 WOD

Thursday 10.23.14 WOD GPP Warm-up 5 Min AMRAP: 5 Jump Lunges, 10, Situps, 5 Plank Walks Mobility Stations 20/10 Sink St -Int/Ext -Couch St -YTW’s -Hip Swings 5 RFT’s 15 KB Situps 35/26 20 PP 75/55 25 Pullups C2B 30 Cal Row 35 Air Sq

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Wednesday 10.22.14 WOD

Wednesday 10.22.14 WOD

Wednesday 10.22.14 WOD GPP Warm-up 6 Min AMRAP: Team Row for ME meters 200 Per Mobility Stations 20/10 Band Distraction- Worlds Grts- Pass Thrus Pull-aparts- 3rd World In TEAMS of 2 800m Sand bag Run Conditioning: 200 MB Situps  20/14 200 MB Chest Pass Burpees 200 KB Swings 70/53 200 DU (3-1) 800m Sand bag Run

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Tuesday 10.21.14 WOD

Tuesday 10.21.14 WOD

Tuesday 10.21.14 WOD GPP Warm-up 5 Min AMRAP: Run 600m Mobility Stations 20/10 Tri Mash- Wrist- Hip Swings-  Elbow in Band- Pass Thru 21-15-9 DL 255/165 TTB Pushups 15-12-9 V-ups Thrusters 115/75 Box Jumps 24/20 12-9-6 HSPU PC 155/115 BOB

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Monday 10.20.14 WOD

Monday 10.20.14 WOD GPP Warm-up 5 Min AMRAP: 10 KB Swings, 10 KB ft Taps 10 KB SDHP Mobility Stations 20/10 Calf Split stance st- Pull-aparts- Hip st on Box- Box St- Couch St Partners of 3 Athlete 1 on Rower, Athlete 2 on Movement, Athlete 3 On Run Athlete on Rower Must Row 500m, While other 2 rest Once 500m is Reached, Athlete 2 does ME Wall Ball, Athlete #3 Runs 300m Athlete #2 will ME wall ball until the Rowing monitor goes blank. Athlete #3 will have that same amount of time to do the Run Runner goes to Row, Rower goes to Wall Ball,...

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