Archive for: May, 2016

McLintock

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Weighted Planks then… Barbell Warm Up Metcon Metcon (AMRAP – Reps) 3-4 Attempts at… In 45 Seconds: 1 Prowler Push + Max Tire Flips Prowler: 270/180/AHAP! Tire: 450/250 Metcon (Time) 1200M Run 45 KB Swings 30 Hollow Rocks 800M Run 30 KB Swings 30 Hollow Rocks…

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Bumblebee

CrossFit Granada Hills – CrossFit Teens Warm-up Warm-up (No Measure) 7-6-5-4-3-2-1 Monkey hangs Squats Games Hungry Hungry Hippos Metcon Metcon (No Measure) 6 rounds 9 ninja get-up jumps 15m sprint 3 pull-ups 15m spint Games Powerball

Rooster Cogburn

CrossFit Granada Hills – CrossFit Warm-up Shoulders + Plates 2-3 Rounds: 10 Strict Pull Ups 10 Seated KB Press 30 Sec Hanstand Hold Runner’s Stretch w/Rotation Weightlifting Shoulder Press (5RM + 2xMax Reps @ 80%) Metcon (AMRAP – Rounds and Reps) AMRAP 12: 6 Thrusters 100M OH KB Carry 30 Double Unders Performance: Thrusters –…

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Memorial Day Murph

CrossFit Granada Hills – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about…

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CoCo Puffs

CrossFit Granada Hills – CrossFit Warm-up Tricep Mobility then… Fun with Plates Weightlifting Front Squat (3,3,3,3,3) Metcon (Time) 7-6-5-4-3-2-1 Hang Squat Clean Push Jerk Performace: (165/115) Fitness: (AHAP!) Go Really Really Heavy!

Megatron

CrossFit Granada Hills – CrossFit Teens Warm-up Warm-up (No Measure) Warm-up Baseball 1 Sit-ups Squats Tuck Jumps Burpees Skill Warm-up (No Measure) Kipping swings Back squat Metcon Metcon (AMRAP – Reps) AMRAP 3: 6 wall balls 6 kipping swing (1 minutes rest) AMRAP 3: 6 broad jumps 6 kipping swing

Puffins

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Mobility then… 2-3 Rounds: 20 Passthroughs 10 Supine Ring Rows 20 Jumping Lunges 10 Ring Dips Gymnastics Muscle-ups (Skill and 3xMax) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14: 14 OH Walking Lunges 7 Ring Push Ups 14 Hollow Rocks Performance: OH Lunges – KB…

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Special K

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Shoulder + Bands then… 2 Rounds: 20 Tricep Extensions 20 Face Pulls 20 Lat Pull Downs 1 MIn Couch Stretch Weightlifting Metcon (Weight) EMOTM 9: 1 Hang Snatch + 1 Snatch + 1 Overhead SquatFocus on speed under the bar. Punch hard with the arms. Move…

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Waffle Crisp

CrossFit Granada Hills – CrossFit Warm-up Coach’s Call Mobility then… 2-3 Rounds: 10 Scap Pull Ups 10 Plyo Push Ups 10 Passthroughs 10 Air Squats Gymnastics Metcon (AMRAP – Reps) EMOTM 10: Odd – Max Strict Pull Ups Even – Goblet Squat Hold (53/35) Score is number of strict pull ups. Scale with seated or…

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Optimus Prime

CrossFit Granada Hills – CrossFit Teens Warm-up Warm-up (No Measure) 1m on, 20s off: Plank See saw squats Kbs, eye level Push-ups Hollow rock Skill Warm-up (No Measure) Front squat + Push press = Thruster Metcon Metcon (Time) 1-6 front squat …then… 1-8 push press …then… 1-10 thruster15m sprint after each set. ex: 1 front…

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