Archive for: March, 2016

TOGA! TOGA!

CrossFit Granada Hills – CrossFit Warm-up Dynamic for running …then… 3 – 5 rounds 10 – 15 barbell row 10 – 15 deadlift 10 – 15 rbms 2 – 6 pull ups …then… Pizza delivery Weightlifting EMOM 8 1 deadlift 90%+ 12 wall ball 20# / 14# Fitness: wall ball 14# / 10# Metcon Nancy…

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Ain’t Got Time to Bleed

CrossFit Granada Hills – CrossFit Warm-up KB Carry Rotation Calves + Kettlebell KB Rows 3×15 Each Hand Plank Fun Times Metcon Metcon (Weight) EMOTM 10: Odd: 2 Power Snatches (Increasing) Even: 30 Double Unders Metcon (Time) 50 AbMat Sit Ups 25 Burpees 50 V-Ups 25 Burpees

C’Mon Do It!

CrossFit Granada Hills – CrossFit Warm-up 3 Rounds: 10 Arch Rocks 10 Hollow Rocks 60 Foot Crab Walk then… Pigeon/Runners Front Squat Prep Weightlifting Front Squat (8-2-10-2-12-2) Record Average Load Moved Metcon Metcon (AMRAP – Rounds and Reps) Super Helen AMRAP 25: 800M Run 30 KB Swings 30 Pull Ups Performance: KB Swings: 70/53 USA…

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“Sweet Caroline”

CrossFit Granada Hills – CrossFit Warm-up 6 Minutes: 30 Sec Barbell Rotation Coaches Call then.. 10 Rounds: 7-10 Sec Pull Up Negatives Weightlifting Push Press (3-1-3-1-3-1) Record Heaviest 1RM Metcon (Time) 30-20-10 Hand Release Push Ups KB Snatches Box Jumps Performance: KB Snatches (53/35) Box Jump (24/20) Fitness: KB Swing Box Jumps/Step Ups (20)

Karen Meets Grace

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Wrist Mobility w/Distraction Hip and Ankle w/Distraction then.. 2 Rounds: 30 Sec Handstand Hold 20 Kicks 30 Sec Bottom of Squat 20 KB Thrusters Weightlifting Clean and Jerk (2 RM) Metcon Metcon (Time) “Kare’A’Grace” 10 Rounds: 15 Wall Balls 3 Clean & Jerks 13 Min Hard…

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16.5

CrossFit Granada Hills – CrossFit Metcon CrossFit Games Open 16.5 Scaled (Time) For Time: 21 Thruster, 65# /45# 21 Bar Facing Burpees 18 Thruster, 65# /45# 18 Bar Facing Burpees 15 Thruster, 65# /45# 15 Bar Facing Burpees 12 Thruster, 65# /45# 12 Bar Facing Burpees 9 Thruster, 65# /45# 9 Bar Facing Burpees 6…

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Excuse me… Chuckles.

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Coaches call Weightlifting Snatch Grip PP + OHS (5+1×5) Fitness Metcon Metcon (Weight) AMRAP 10: 15 Toes 2 KB 10 Deadlifts 5 Hang Snatches then… 6 Minutes to Establish 1RM Hang Snatch Performance Metcon Metcon (Weight) AMRAP 10: 15 Toes 2 Bar 10 Deadlifts (115/85) 5…

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No way Kemosabe!

CrossFit Granada Hills – CrossFit Warm-up 3 Rounds: 10 Walking Lunge w/Twist 10 Tuck Jumps 20 Box Skiers Pigeon and Couch Stretch on Box Weightlifting Weighted Step-ups (4×10 @ 30-40% of Max Squat) Everyone performs on 20″ box. Hip just below knee. Drive Hard Up! Fitness Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20:…

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Snozzberries?

CrossFit Granada Hills – CrossFit Warm-up Tabata Mash Up: V-Hold + Double Unders then… Weighted Planks Turkish Get Ups Skill Metcon Push Up Party 2.0 Fitness Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16: 200M Plate Pinch Carry 120 Single Unders 20 KB Swings Performance Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16:…

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Nachos?

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Dynamic Jumping Warm-Up Intro to Seated Box Jumps then… Barbell Warm Up Weightlifting 1 Hang Power Clean + 1 Power Clean + 1 Split Jerk (1+1+1) Fitness Metcon Metcon (Time) 22 Jumping Pull Ups 22 Hang Power Cleans 22 Push Press 800M Run Performance Metcon Metcon…

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