Archive for: May, 2015

06/01/2015

CrossFit Granada Hills – CrossFit Warm-up 2 Rounds: 14 PassThroughs 7 Push Ups 14 Air Squats 7 Sit Ups 14 Lunges Mobility Coaches Choice Metcon (AMRAP – Rounds and Reps) AMRAP 24: 12 Pull Ups 12 KB Swings (53/35) USA 200M Run 12 Lateral Skiers (20) 12 Goblet Squats (53/35)

05/31/2015

CrossFit Granada Hills – CrossFit Warm-up CFGH Warm Up 5 (No Measure) 3 Rounds 15 Calories Rowed 12 Wall Squats 9 Jump Touches 6 Perfect Burpees Metcon Metcon (No Measure) Tabata Mash Up: V-Hold Bottom of Squat Metcon (Time) In Teams of 2: 2000M Row 100 KB Snatches (53/35) 60 Ring Dips

05/30/2015

CrossFit Granada Hills – CrossFit Warm-up Old School Oly (No Measure)   Weightlifting Snatch (5×2 @ 80% of 1 RM) Clean (Work to a Heavy 1 then: 3 @ 80%, 2 @ 85%, 1 @ 90%) Split Jerk (Work to a Heavy 1 then: 4×2 @ 80%) Metcon Metcon (Time) In Teams of 2: 200…

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05/29/2015

CrossFit Granada Hills – CrossFit Warm-up OLY Drills (No Measure) Weightlifting Metcon (Weight) EMOTM 8: 1 Hang Snatch + 1 Snatch Balance Rest 1 Min and Add Weight EMOTM 6: 1 Hang Snatch + 1 Snatch Balance Metcon Metcon (AMRAP – Reps) AMRAP 12 Max Back Squats (155/115) *Every time you drop the bar Run…

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Running Club 2

CrossFit Granada Hills – Running Club Warm-up (No Measure) 800m group pace run Metcon Metcon (No Measure) 10x100m Sprints Rest 5 min 5x200m Shuttle Run 800m Run (Time) Max Effort 800m Run

05/28/2015

CrossFit Granada Hills – CrossFit Warm-up Pull-Up Skill Warm-Up (No Measure) 2 Rounds 200M Run 10 Scap Pull-Ups 10 Plate Rows 10 Plate Push Ups 30 Sec Side Plank Then… Alternating Grip Bar Hangs Skill Muscle Up/Pull-Up Practice: Kipping Ring Rows, Transitions, Dips/Supports, Kipping Pull-Ups, Negatives, Chest to Bar Metcon Metcon (Weight) In Teams of…

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05/27/2015

  CFGH Warm-up 3 Rounds of: 100m Run 8 Air Squats 4 Box Jumps …then… 2 Rounds of: 8 KB Row 35#/26# 4 Burpees Weightlifting     Hang Clean (2 RM Hang Squat Clean) Metcon (Time) 3 Power Cleans (135/95) 9 Push Ups 100M Run 6 Power Cleans 18 Push Ups 200M Run 12 Power…

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05/26/2015

  CFGH Warm-up 3 Rounds of: 5 Burpees 7 Sit Ups 9 Wall Balls 11 KB Swings Weightlifting Push Press (3 RM) Metcon (Time) “Half Kalsu” 50 Thrusters (115/85) *EMOTM 5 Burpees

05/23/2015

CrossFit Granada Hills – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about Murph…

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05/22/2015

CrossFit Granada Hills – CrossFit 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 Mobility Pre Murph Mobility Special Metcon 1000m Row (Time) Max Effort 1000m Row Metcon (No Measure) 5 Attempts @ 40 Yd. Dash 3 Attempts @ 300 Yd.…

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