Archive for: October, 2015

Candy Purge

CrossFit Granada Hills – CrossFit Warm-up Coaches call Metcon Metcon (AMRAP – Rounds and Reps) 0 – 6 minutes 100m sprint 10 box jump overs rest 2 minutes 8 – 18 minutes 200m sprint 16 sit ups 12 mountain climbers 8 HSPU’s rest 2 minutes Metcon (Time) 20 – until done 5 rounds of 10…

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Halloween CrossFit

CrossFit Granada Hills – CrossFit Warm-up 8 Min Globo Barbell Warm Up (No Measure) Coaches Call 30 sec movement rotation Odd Object Metcon (Weight) Build to a Heavy Sled Pull + Sled Push Metcon Metcon (AMRAP – Rounds and Reps) In Teams of 3: AMRAP 16: 500M Row + 8 Jumping Lunges 16 KB Swings…

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Halloween Weightlifting

CrossFit Granada Hills – Weightlifting Warm-up Old School Oly (No Measure) 100M Run Fun with Plates 100M Run Weightlifting 3 Position Snatch (Build to a Heavy Complex) High Hang + Above the Knee + Below the Knee Snatch Grip Push Press + OHS (Build to a heavy 3+1) Glute-Ham Raises (3 x Max Reps)

Ghosts, Ghouls, and Grace

CrossFit Granada Hills – CrossFit Warm-up Clean Warm-up 1 (No Measure) 30 seconds each: 3 position wrist mobility Door jamb pec stretch Underarm stretch With a partner: T-spine mobilization Bust stretch With a 45#/35# barbell 1. High hang – 2 high pull +1 power clean 2. Low hang – 2 high pull + 1 power…

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Strength Day 26

CrossFit Granada Hills – CrossFit Mobility Couch Wall Pigeon Ball + Back + Hamstring Warm-up Day 29 WarmUp/Skill (No Measure) 3×10 Seated KB Press 3×10 Heavy KB Rows TGU Practice Metcon Metcon (AMRAP – Reps) Teams of 3: EMOTM 18: Row for Calories Max Turkish Get Ups 30sec Plank

Strength Day 25

CrossFit Granada Hills – CrossFit Warm-up (No Measure) 2 – 3 rounds 1) Walking deads 2) Broad jumps 3) High knees 4) Squat jumps …then… 100ft of inchworm 🙂 Metcon Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24” 400m Run 22 Burpees 22 Wall-Ball Shots, 20#In honor of Army…

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Strength Day 24

Founding Member swag coming soon!!! CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 1) 400m run 2) 3 minutes bottom of squat *every minute – 10 Russian baby makers* 3) 5,4,3,2,1 squat with bar, add weight each set Weightlifting Back Squat (3×5+5lbs) Metcon Metcon (Time) 15 – 12 – 9 Push Press (135/95) Pull…

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Strength Day 23

CrossFit Granada Hills – CrossFit Mobility Mashing for Snatches Warm-up (No Measure) 600m run …then… 2 rounds 20 pass throughs 15 snatch balance 10 OHS Weightlifting Snatch (3×3 @75%, 2×2 @85%, 2×1 @90%) Metcon Metcon (AMRAP – Reps) EMOM 12 20 double unders 10 push ups

10/25/2015

CrossFit Granada Hills – CrossFit Warm-up Partner Warm-up 1 (No Measure) 2 Rounds: Junkyard Dog Over Under Metcon Metcon (AMRAP – Reps) Mins 0-10: 3 Rounds: 10 KB Clusters (53/35) 20 Hollow Rocks Mins 10-18 EMOTM 100M Run 5 Burpees Mins 20-29 EMOTM 12 KB Step Ups (53/35) 16 Calorie Row 1 Min Rest

10/24/2015

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 3 rounds 100m run 50m walking dead 25m broad jumps Metcon Metcon (Time) In equal sized teams: 600m run …then… 40 cal row 40 kb snatch 35#/26# 40 pull-ups 40 kb clean 40 sit up 40 kb front squat …then… 400m run

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