Archive for: November, 2015

Strength Day 45

CrossFit Granada Hills – CrossFit PU Skill Warm Up 2 Rounds 20 Passthroughs 10 Scap Pull Ups 3-5 Strict Pull Ups 20 Face Pulls then… Fun with weighted Planks Weightlifting Shoulder Press (5 RM then 3xMax Reps @ 90%) Metcon (Time) 50 Push Ups then… 3 Rounds: 9 KB Squat Cleans (70/53) 12 Toes 2…

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11/29/2015

CrossFit Granada Hills – CrossFit Warm-up Metcon Metcon (Time) 5 rounds 50m sprint 10 t2b …then… 5 rounds 50m wall ball sprint 10 wall ball sit ups …then… 5 rounds 10cal row 10 burpees

11/28/2015

CrossFit Granada Hills – Weightlifting Warm-up Coaches Call Weightlifting 1 High Hang Snatch + 1 Hang Snatch (Build to a Heavy 1+1) 2+1 Clean & Jerk (Build to a Heavy 2+1) 2 Cleans + 1 Jerk Good Mornings (3xMax Reps)

11/28/2015

CrossFit Granada Hills – CrossFit Warm-up 2 Rounds: Junkyard Dog Over Under Metcon (Time) With a Partner: 500 Meter Run 50 Deadlifts, 135/95 400 Meter Run 40 Hang Power Cleans, 135/95 300 Meter Run 30 Front Squats, 135/95 200 Meter Run 20 Push Jerks, 135/95 100 Meter Run 10 Clusters, 135/95 *One Partner Runs, One…

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I ate so much!

CrossFit Granada Hills – CrossFit Warm-up Metcon Come in and find out 😛

Thanksgiving

CrossFit Granada Hills – CrossFit Warm-up Metcon Team name required Reps = points Metcon (AMRAP – Reps) Turkey Day Massacre In teams of 3, you will have 40 minutes to accumulate as many points as possible by completing the following movements: Gymnastics Movements 20 sit ups = 2pts 1 rope climb = 5pts 10 pull…

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Earn your Thanksgiving! (Strength Day 44)

CrossFit Granada Hills – CrossFit Warm-up Mobility and Coaches Call Metcon Metcon (AMRAP – Rounds and Reps) So you like pie? AMRAP 30: 30 Box Jumps (20) 200M Run 30 Wall Balls (20/14) 200M Run 30 Burpees 200M Run 30 AbMat Situps 200M Run

Strength Day 43

CrossFit Granada Hills – CrossFit Warm-up Old School Oly (No Measure) 100M Run Fun with Plates 100M Run Metcon CFGH Bear (Weight) For Load: 6 Deadlifts 6 Hang Power Cleans 6 Shoulder to Overhead 6 Back Squats The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9…

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Strength Day 42

CrossFit Granada Hills – CrossFit Warm-up Front rack, trap, tri and lat work Metcon Metcon (No Measure) Minutes 0-10 EMOM 6 100m Run 20 Double Unders Metcon (AMRAP – Rounds and Reps) Minutes 10-24 AMRAP 14 14 Box Dips 7 Front Squats (95/65) 14 KB Swings USSR (53/35) Front Squat (3RM) minutes 24+

11/22/2015

CrossFit Granada Hills – CrossFit Warm-up Dynamic Warm Up (No Measure) Metcon Metcon (Time) Mins 0-10: 75 Wall Balls (20/14) *Every Break 10 Tuck Jumps + 20 Mountain Climbers Mins 13-22: EMOTM 9 150M Run 10 Burpees 200M Row Mins 25-30: EMOTM 5 12 KB Cleans 8 Push Ups

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