Archive for: December, 2015

12/31/2015

CrossFit Granada Hills – CrossFit AM classes only today! NYE vs. CFGH starts tonight at 8pm Skill Lets skin us some cat! Warm-up (No Measure) In teams of 3: 4500m row *each team member rows 10 x 150m sprints* Metcon Metcon (Time) 20 double unders 200m run 40 double unders 200m run 100 v-ups 200m…

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12/30/2015

CrossFit Granada Hills – CrossFit No open gym today 🙁 Mobility (No Measure) 2-3 minutes of the following 1) box pigeon 2) mball t-spine reach 3) lacrosse ball + butt …then… 400m run Weightlifting Back Squat (1-3-1-6-1-9, very heavy) record average weight lifted Metcon Chelsea (AMRAP – Rounds and Reps) Every minute on the minute…

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12/29/2015

CrossFit Granada Hills – CrossFit 12/29 Warm Up Fun With Plates Strict Pull Ups or Negatives More Fun With Plates Metcon (Weight) Overhead Party Every 90s: 10 4 Press 3 Push Press 2 Push Jerk 1 Split Jerk Metcon (Time) For Time: 30 Push Ups 3 Hang Cleans + (155/115) 3 Push Press 15 Toes…

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12/28/2015

CrossFit Granada Hills – CrossFit Mobility For deads Accessory Warm-up (No Measure) Iso bicep curls Weightlifting Hover Deadlift (7×4@ 70% of 5RM ) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13: 300M Run 13 Front Squats (135/95) 26 KB Swings USA (53/35)

12/27/2015

CrossFit Granada Hills – CrossFit Warm-up Metcon (Time) In teams of 3: 4500m row *each team member rows 10 x 150m sprints* Metcon Metcon (AMRAP – Rounds and Reps) 16 minutes 400m run 40 hollow rocks 40 box jump overs

12 Days of Christmas

CrossFit Granada Hills – CrossFit Mobility (No Measure) Use your science to fix my body Metcon Metcon (Time) 1. 100M Run 2. Burpees 3. T2B 4. Box Jumps 5. KB Swings 6. Wall Balls 7. AbMat SU 8. Push Ups 9. Deadlifts (135/95) 10. Power Cleans 11. Push Press 12. Thrusters

12/22/2015

CrossFit Granada Hills – CrossFit Mobility Squat Mobility 2 (No Measure) 10 Russian baby makers 2 minute squat hold 10 air squats 2 minute pigeon 10 couch stretch (dynamic) Weightlifting Back Squat (1-5-1-10-1-20) all reps with be done at a very heavy weight for that rep scheme *score is average weight across all reps* Metcon…

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12/21/2015

CrossFit Granada Hills – CrossFit Warm-up 12/21 Warm Up (No Measure) Ball+Back Bar Hang Through PVC Snatch Warm UP Weightlifting 2 Snatch Grip Deadlifts + 2 Hang Snatch + 2 OHS (Build to a Heavy 2+2+2) Metcon (Time) 20 Hang Power Snatches (95/65) 20 Box Jumps (24/20) 20 Hang Cleans 40 Burpees 20 Hang Cleans…

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12/19/2015

CrossFit Granada Hills – Weightlifting Warm-up T-spine + Overhead Mobility (No Measure) 2 minutes foam roll mid + upper back *spend some time just lying with your hands above your head 2 minutes leaning bar hang *jerk or slightly wider grip 30 seconds each arm door jam pec stretch *elbow somewhat bent and higher then…

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12/19/2015

CrossFit Granada Hills – CrossFit Warm-up (No Measure) 3 Rounds w/heavy kb 6 TGU’s 12 walking lunges 6 kb swings (USA) Metcon Metcon (No Measure) EMOM 14 10 cal row 10 burpees Metcon (AMRAP – Rounds and Reps) AMRAP 14 14 kb clusters 14 box jumps 30/24 100m run 14 kb clusters 14 t2b

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