Archive for: July, 2015

08/01/2015

CrossFit Granada Hills – CrossFit Warm-up 2 Rounds of 20-30 Meters of: High Knees Buttkickers Lateral Shuffle Over/Unders Walking Dead Backwards Sprint Sprint Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

07/31/2015

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Coaches Call Weightlifting Front Squat (3 RM) Metcon Metcon (Time) 10,9,8,7,6,5,4,3,2,1 Front Squat Burpee Box Jumps

07/30/2015

CrossFit Granada Hills – CrossFit Warm-up (No Measure) A. 600m Row B. 6x25m Sprints C. 30 Banded High Pulls Skill DU’s/SU’s Metcon Metcon (AMRAP – Reps) 6 Rounds 30s Max Deadlift 225/185 30s Rest 30s Max DU’s/SU’s 30s Rest

07/29/2015

CrossFit Granada Hills – CrossFit Skill A. Handstand Kickup/Hold/Push-up/Walk B. Rope Climb Warm-up (No Measure) A. 800m Run B. 2 Rope Climbs Metcon Metcon (Time) 3 Rounds 4 HSPUs 20 Pistols

07/28/2015

CrossFit Granada Hills – CrossFit Warm-up Metcon (No Measure) 600m Row 20 Ring Rows 400m Run Skill Snatch Clean & Jerk Metcon (Time) 2 Rounds 100m Run 15 TTB 15 Power Snatch (75/35) 2 min rest 2 Rounds 100m Run 15 TTB 15 Clean & Jerk (95/55)

07/27/2015

  Warm-up 3 Rounds: 12 Pass Throughs 10 Wall Squats 8 Ring Rows 6 Tuck Jumps 30 Sec Pigeon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 24 Wall Balls (20/14) 12 Push Ups 24 Ab Mat Sit Ups 12 Pull Ups

07/26/2015

CrossFit Granada Hills – CrossFit Warm-up 2 Rounds: 14 PassThroughs 7 Push Ups 14 Air Squats 7 Sit Ups 14 Lunges Metcon In Teams of 3: 9 Rounds 5 Hang Power Snatch (95/65) 10 Push Ups Row 3000 Meters 9 Rounds 5 Hang Power Snatch (95/65) 10 Push Ups

07/25/2015

CrossFit Granada Hills – CrossFit Warm-up OLY Drills (No Measure) Weightlifting Snatch (1×3 @ 65%, 2×3 @ 70%, 3×2 @ 75%, 2×1 @ 80, 1RM) Clean and Jerk (1×3+1 @ 65%, 2×3+1 @ 70%, 3×2+1 @ 75%, 1 RM) Metcon (AMRAP – Rounds and Reps) AMRAP 9: 3 Squat Cleans 115/75 6 Russian Twists (45/25)…

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07/24/2015

CrossFit Granada Hills – CrossFit Warm-up Coaches Call Metcon Metcon (Time) 600m Row …and then… 100 Burpees 100 KB Swings (53/35) 100 Box Jumps (24/20) …and then… 400m Row *Choose your own adventure

07/23/2015

  CFGH Warm Up 5 3 Rounds 15 Calories Rowed 12 Wall Squats 9 Jump Touches 6 Perfect Burpees Weightlifting Shoulder Press (3×5 Strict Press – Same weight across) Metcon (Time) 12-9-6 Push Press (135/95) Ring Dips *50 Double Unders After Each Round

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