Archive for: February, 2015

02/28/2015

Weightlifting Snatch Balance (6 x 2) High-Hang Snatch (8 x 1) Power Clean (5 x 3) Metcon (Time) 400M Wall Ball Run (20/14) 21 KB Swings (53/35) 21 Burpees 200M Run 15 KB Swings 15 Burpees 100M Run 9 KB Swings 9 Burpees 400M Wall Ball Run

02/27/2015

Eliza and Sarah Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon CrossFit Games Open 15.1 (AMRAP – Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open…

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02/26/2015

Dustin Warm-up (No Measure) 3 Rounds of 12-16 Reps KB Clean & Jerk (Light) KB Swing USA (Light) Prisoner Squats (No Measure) 10 x 30m Sprints Metcon Metcon (Time) In Teams of 2 Complete 10 Rounds of 100m Row 10 Wall Balls 20#/14# Mobility Shoulder

02/25/2015

Overhead Complex (Find the heaviest set) 1 Strict Press + 3 Push Press + 5 Push Jerk Metcon (For Time) 8 Rounds For time: 100M Sprint 12 Plyo Push Ups 9 Knees to Elbows

02/24/2015

The way of the CFGH warrior starts at 6am! Warm-up Old School Oly (No Measure)   Gymnastics Ring Rows (2-3-4-5-6-7…) Sets increase by 1 until you can no longer do them unbroken Double-Unders (3 x Max Unbroken) Weightlifting Deadlift (1×3) Work to a very heavy triple Metcon Metcon (Time) For time 15-12-9 Deadlift (185/135) Pull…

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02/23/2015

Back Squat (3×5 Same weight across) Metcon EMOTM for 12 Mins 5 Thrusters (75/55) 5 Box Jumps (24/20) 5 KB Swings (70/53) USA  

02/21/2015

Warm-up Old School Oly (No Measure) Fun with a plate for 10 minutes Skill Close Grip Power Snatch (6×3) Add weight to each set, end at a moderately light weight Weightlifting Power Snatch (3×3+1) 3 Power Snatches + 1 Overhead Squat – work to a moderately heavy 3+1 Snatch Pull (1-1-1-1-1-1) Work to the heaviest…

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02/20/2015

Metcon (1 Rounds for reps) 3 Rounds Every 4 Mins w/1 Min Rest 200M Run Max Pistols   3 Rounds Every 4 Mins w/1 Min Rest 200M Row Max KB Snatch (53/35)   3 Rounds Every 4 Mins w/1 Min Rest 100M Run Lateral Burpees over Plate

02/19/2015

CrossFit Granada Hills – CrossFit Mobility (No Measure) Shoulder – KB Arm Bar Wrist – Distraction Hang Power Clean (3 Rounds of EMOTM 4) 2 minutes of rest after each round/add weight after each round Metcon (AMRAP – Rounds and Reps) 12 Minutes 6 Pull-Ups 6 Ring Dips 6 Weighted Sit Ups

02/18/2015

For Time: 800M Run 50 Burpees 50 Double Unders 50 KB Swings (53/35) 1000M Row

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