Archive for: February, 2016

Consider me Miles Davis

CrossFit Granada Hills – CFGHFit Warm-up (No Measure) 3 rounds 33ft inchworm 33ft broad jump 33ft bear crawl 33ft one legged broad jump Metcon Metcon (AMRAP – Rounds and Reps) 0 – 5 minutes amrep 1 burpee 1 goblet squat 53/35# 2 burpee 2 goblet squat 3 burpee 3 goblet squat 4… 4… rest 2…

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Took the restrictor plate off the Red Dragon

CrossFit Granada Hills – CrossFit Warm-up (No Measure) Front Rack Mobility Then… Clean Pulls Jump And Shrug High Pulls Power Clean Drops Fitness Lifting Power Clean (5×3 Add Across) Fitness Metcon Metcon (Time) 10 – 1 KB Swings Step Ups *100M Run After Each Round Performance Lifting Power Clean (2 RM then… 3×2 @ 90%)…

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The price is wrong, Bobby!

CrossFit Granada Hills – CFGHFit Metcon Metcon (Distance) 0 – 12: Teams of 3: In 10 Mins: Max Distance Row, Switch @ 150M Metcon (Time) 12 – 25: 400m run 400m kb farmer carry 53/35# 400m kb front rack carry Metcon (Distance) 25 – 35: Teams of 3: In 10 Mins: Max Distance Row, Switch…

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CrossFit Open 16.1

CrossFit Granada Hills – CrossFit Warm-up Fitness Metcon CrossFit Games Open 16.1 Scaled (AMRAP – Reps) 20-Minute AMRAP of: 25 Ft. Front Rack Walking Lunge, 45#/35# 8 Bar Facing Burpees 25 Ft. Front Rack Walking Lunge, 45#/35# 8 Jumping Pull-ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the…

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02.27.2016

CrossFit Granada Hills – CFGH Weightlifting Warm-up (No Measure) shoulder + wrist mobility …then… with a light weight 10 snatch grip deads 10 high pulls 10 muscle snatch 10 ohs …then… 10×1 clean & split jerk (paused) Weightlifting 1) Snatch: 3, 2, 1, 1, 1, 1, 1 2) Clean and jerk: 2+2, 2+1, 1+1 x…

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You can’t handle the truth

CrossFit Granada Hills – CrossFit Warm-up (No Measure) warm up and mobility for run-n-squat Metcon 5k Run (Time) Max Effort 5k Run Back Squat (7,7,5,3,1RM)

02.25.2016

CrossFit Granada Hills – CFGH Weightlifting Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip…

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Are you not entertained!

CrossFit Granada Hills – CrossFit Warm-up (No Measure) 3 rounds 100m run 10 birdpickers 20 leg swings (f/b) 20 leg swing (l/r) …then… 3×6 good mornings 135/95# Fitness Lifting Deadlift (5RM + 10) Fitness Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 24 Air Squats 12 V-Ups 24 KB Swings USSR Performance Lifting Deadlift…

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I’m tellin’ ya, you’re money

CrossFit Granada Hills – CFGHFit Warm-up (No Measure) 3 rounds 100m run 25m duck walk 25m walking deads 25m squat hops 25m walking deads 60s ankle/gastroc stretch Metcon Metcon (No Measure) 0 – 9 every 20 seconds for 4 minutes 3 burpee box jumps every 20 seconds for 4 minutes 4 broad jumps 800m Run…

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If you don’t chew Big Red….

CrossFit Granada Hills – CrossFit Warm-up (No Measure) 2 Rounds: 20 Passthroughs 30 Sec Flag Hold 20 SDLHP Then… 3xMax Ring Dips Weightlifting Push Press (4 RM ) Fitness Metcon Metcon (Time) 40 Push Press 200 Single Unders 40 Push Ups 200 Single Unders 40 Push Press Performance Metcon Metcon (Time) 50 Push Press (95/65)…

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