Archive for: April, 2015

05/01/2015

CrossFit Granada Hills – CrossFit Warm-up CFGH Warm-up 4 (No Measure) 3 Rounds of: 5 Burpees 7 Sit Ups 9 Wall Balls 11 KB Swings Metcon Metcon (AMRAP – Reps) “With a running clock: 0 min – 8 min 50 T2B 8 min- 16 min 75 Burpees 16 min – 20 min 100 Air Squats

04/30/2015

CrossFit Granada Hills – CrossFit Warm-up CFGH Warm-up 2 (No Measure) 2 Rounds: 400m Run 5 Push Ups 10 Air Squats 200m Run 10 Sit Ups 5 Pull Ups Metcon Metcon (Time) For time: Buy-in: 100 DUs Then: 75 Push-ups 30 C&J 135#/95#

04/29/2015

CrossFit Granada Hills – CrossFit Weightlifting Power Snatch (1RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 5 Strict Pull-ups 10 Snatch 95#/65#”

04/28/2015

CrossFit Granada Hills – CrossFit Metcon Metcon (Time) 21 cal Row 400m Run 18 cal Row 400m Run 15 cal Row 400m Run 12 cal Row 400m Run 9 cal Row 400m Run 6 cal Row 400m Run

04/27/2015

CrossFit Granada Hills – CrossFit Happy Monday CFGH! Metcon Metcon (Time) 30 OHS 55#/35# 20 DU’s 10 HSPUs 20 OHS 65#/45# 20 DU’s 10 HSPUs 10 OHS 75#/55# 20 DU’s 10 HSPUs

04/26/2015

CrossFit Granada Hills – CrossFit Sunday Funday? Yeah maybe… Warm-up Dynamic Warm Up (No Measure) 2 Rounds of 20-30 Meters of: High Knees Buttkickers Lateral Shuffle Over/Unders Walking Dead Backwards Sprint Sprint Metcon Metcon (AMRAP – Reps) E2M 10: 100m Sprint 2 min. rest AMREP 7: Burpees 2 min. rest E2M 10: 100m Sprint

04/25/2015

CrossFit Granada Hills – CrossFit It’s time for the Final Fight! Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

04/24/2015

CrossFit Granada Hills – CrossFit Warm-up CFGH Warm-up 1 (No Measure) 3 Rounds of 18 Calorie Row 14 KB Swings USA 35#/26# 10 Sumo Deadlift High Pull 6 Pull-ups 2 Turkish Get-ups Weightlifting Shoulder Press (1 Heavy Press) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 4 Deadlift 8 KB Press 12 KB Swing…

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04/23/2015

CrossFit Granada Hills – CrossFit Mobility Front Rack Warm-up (No Measure) 2×10 Air Squat …then… 5-4-3-2-1 Front Squat Add weight each set Weightlifting Front Squat (4×4 (heavy across)) Metcon Metcon (Time) 4 Rounds of: 10 T2B 10 FR Squat 135#/105# 100m Run

04/22/2015

CrossFit Granada Hills – CrossFit Warm-up One Bar (No Measure) 2 Rounds of 12 Reps of: Snatch Grip RDL Muscle Snatch w/Trap Raise Overhead Squat Add 20lbs 2 Rounds of 6 Reps of: Snatch Grip RDL Power Snatch Snatch Weightlifting Snatch (1 RM) Metcon Metcon (No Measure) EMOM 10 1 Snatch @60% 20 DU’s

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