Archive for: January, 2016

My best friend is Ben Affleck…

CrossFit Granada Hills – CrossFit Warm-up (No Measure) 3 rounds 14 hollow rocks 7 reverse burpees ….then… 600m run Metcon Metcon (Time) Chocolate Chipper 25 pendlay rows 65#/55# 100 g2o 25 pendlay rows 50 front rack lunges 25 pendlay rows

Weightlifting 01.30.16

CrossFit Granada Hills – CFGH Weightlifting Warm-up Weightlifting Snatch: 90%x1, 85%x1, 80%x1 C&J: 90%x1, 85%x1, 80%x1 Front Squat: 1, 1, 1, 1, 1

Call me “Nighthawk”

CrossFit Granada Hills – CrossFit Warm-up (No Measure) Bicep and Hamstring Warm Up Dynamic Stretching Metcon Metcon (No Measure) In 45 Mins: 2000M Row 400M Farmers Carry 400M Front Rack Carry Max 2 Way Yoke Max Stone to Shoulder Max 1 Way Prowler Push Max Log Clean & Press Max Sled Pull 80 Ft 800M…

Read More →

Call me “Dragon”

CrossFit Granada Hills – CrossFit Warm-up (No Measure) Clean prep and mobility Weightlifting Power Clean (2RM) Metcon Metcon (AMRAP – Reps) EMOTM 15 15/12 Calories Rowed 8 Box Jump Overs 24/20 12 Dynamic Push Ups Max score of 100

Why are you so sweaty?

CrossFit Granada Hills – CrossFit Warm-up (No Measure) Fun with plates + Why do I carry this KB over my head? Weightlifting Push Jerk + Split Jerk (EMOTM 10: Build to a Heavy 1+1) Metcon Metcon (AMRAP – Reps) 18 Min Cap: 1 Mile Run 15 Thrusters (75/55 15 Burpees 10 Thrusters (95/65) 10 Burpees…

Read More →

Was that a fart?

CrossFit Granada Hills – CrossFit Warm-up 20 Passthroughs 30 Sec Active Bar Hang 1 Min Row Sprint 20 Passthroughs 30 Sec Chin over Bar Hang 1 Min Row Sprint then… 10 Super Slow Negatives 60 Bicep Curls (65/45) Metcon Metcon (Time) 20-15-10 Deadlifts (225/135) 40-30-20 Box Dips then… 9-6-3 Strict Pull Ups *200M Farmers Carry…

Read More →

Prestige Worldwide

Israel almost one year ago CrossFit Granada Hills – CrossFit Warm-up (No Measure) Front squat mobility and prep Weightlifting Front Squat (4×4 @BW+20, 2 second pause) Metcon Metcon (Time) Prestige Worldwide 400M Run 40 Wall Balls (20/14) 300M Run 30 Wall Balls 200M Run 20 Wall Balls 100M Run 10 Wall Balls

01/24/2016

CrossFit Granada Hills – CrossFit Warm-up (No Measure) 800m run dynamic movement Metcon Metcon (AMRAP – Reps) Death by 10 meters *20 minute cap w/re-buys Metcon (AMRAP – Rounds and Reps) AMRAP 10 56 jumping lunges 28 t2b 14 push press

01/23/2016

CrossFit Granada Hills – CrossFit Warm-up Dynamic Warm Up Metcon (AMRAP – Rounds and Reps) In Teams of 2: AMRAP 12: 3 Thrusters (115/85) 6 Toes 2 Bar 9 Push Ups *One Partner Works Metcon (AMRAP – Reps) AMRAP 16: 800M Wall Ball Run (20/14) Max 1-Way Prowler Push

01/23/2016

CrossFit Granada Hills – Weightlifting Warm-up Coaches Call Weightlifting Hang Clean + Clean (75%x1+1×2, 80%x1+1×2, 85%x1+1×2) Front Squat + Split Jerk (1+1×2 @ 80% , 1+1×2 @ 85% ) Clean Pull (5×2 @ 105% + Shrug)

Back to Top