Archive for: April, 2016

Porterhouse

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Mobility Circuit + Supine Scap Pulls then… 4 Way Dead Bugs Weighted Plank Holds Metcon Metcon (Time) 1 Mile Run 75 Burpees 1 Mile Farmers Carry As Heavy as Possible! Weight in Comments

Keep your tears in your eyes where they belong!

CrossFit Granada Hills – CrossFit Warm-up Wall Pigeon and Lower Back then.. 20 Teapots 10 Get Up Sit Ups 10 Goblet Squats Weightlifting 1 Power Clean + 2 Front Squats + 1 Split Jerk (1+2+1) Build to a heavy clean complex Metcon (AMRAP – Rounds and Reps) AMRAP 10: 5 Deadlifts 20 KB Snatches 100M…

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Little Sebastian

CrossFit Granada Hills – CrossFit Warm-up Shoulder Mobility then… 2-3 Rounds: 10 Box Dips w/Shrug 10 Scap Pulls 10 Plank Ups 20 Passthroughs Weightlifting Push Press (4-3-2-4-3-2) Metcon (AMRAP – Reps) 4 Rounds for Reps: 45 on:15 off KB Swings Double Unders Wall Balls Plank Performance: KB Swings (70/53) Wall Ball (20/14 Fitness: KB Swings…

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And as far as your qualifications, you’re Ron Swanson!

William and a whole lotta Murica! CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 2-3 rounds, 6-8 reps Toe touches Hip bridge, each leg Swimmers, each arm, f/b Sumo Deadlift, light …then… 2×10 kb row, moderate 1xmax rep, very heavy Weightlifting Sumo Deadlift (5RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 17 66…

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The Meat Tornado

CrossFit Granada Hills – CrossFit Warm-up Couch Stretch then… 120 Ft. Monster Walks 10 Squats Each End Weightlifting Back Squat (5-4-3-5-4-3) Metcon (Time) 15 Back Squats 400M Run 30 Pull Ups 400M Run 15 Back Squats Performance: Back Squat 155/105 RX+185/135 Fitness: Back Squat 105/75 Pull Ups – Jumping

Mary Ann Summers

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 2-3 rounds, 5-7 reps tgu kb row, each arm goblet squat kb press, each arm kbs Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 25 box jumps 15 pull ups 5 kb thrusterPerformance: Box jump 24 / 20 Kb thruster 70# / 53# Fitness: Box…

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Thurston

CrossFit Granada Hills – CrossFit Warm-up Tons “O” Mobility Sprinting Warm Up Metcon Metcon (Time) 4x400M Sprints Rest 1:1 Baseline (Time) 500M Row 40 Air Squats 30 Kettlebell Swings (53/35) 20 Push-Ups 10 Pull-Ups

The Skipper

CrossFit Granada Hills – CrossFit Warm-up Lacrosse Ball Mobility then… KB Touch Plank Races Metcon Metcon (Time) 9-15-21 Lateral Burpees Toes 2 Bar OH Squat then… 100 Double Unders 75 KB Swings 50 Deadlifts Every 4 Minutes: Rest 1 Minute Performance: OH Squat/Deadlift – (95/65) KB Swing USA (53/35) Fitness: OH/Front Squat – (Light) KB…

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!! Fight Gone Bad !!

CrossFit Granada Hills – CrossFit Warm-up Fight Gone Bad Movement Breakdown Then… Calves and Squat Mobility Weightlifting Back Squat (3-2-1-3-2-1) In 20 Minutes or less: Complete a heavy 3-2-1 and another Heavier 3-2-1. Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps,…

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Gilligan

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 200M Run 20 Air Squats 200M Run 20 Push Ups 200M Run 20 Pass Throughs then… Sotts Press + Snatch Warm Up Weightlifting 1 Hang Snatch + 1 Snatch (EMOTM 10:) Build to a Heavy 1+1. Focus on speed under the bar. Performance: Squat Fitness: 2…

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