Archive for: June, 2016

Uncle Scrooge

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Please Fix My Legs! then… 10x100M Row Sprints Weightlifting 1 Hang Power Clean + 1 Power Clean + 1 Split Jerk (Build to a Heavy 1+1+1) Metcon Metcon (AMRAP – Reps) In 13 Mins: 800M Run then… 20 Power Cleans (95/65) 20 Push Jerk 15 Power…

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Elmer Fudd

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Runners + Squat Mobility then… 2 Rounds: 20 Dynamic Step Ups 20 Lateral Low Plates 20 4-Way Dead Bugs Weightlifting Back Squat (7,3,7,2,7,1) Metcon Metcon (Time) 3 Rounds: 400M Run 21 OH KB Lunges 12 Toes 2 Bar Performance: OH Lunges – (53/35) Fitness: OH Lunges…

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The Roadrunner

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Thoracic/Shoulder Mobility then… Coach’s Call or Dynamic Warm Up Metcon Metcon (Weight) 4-Way Prowler Push + 30 Sec Max Tire Flips w/Jump Over Metcon (AMRAP – Reps) AMRAP 15: 30 Push Ups 30 Snatches (75/55) 30 Push Ups 20 Snatches (95/65) 30 Push Ups 10 Snatches…

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Daffy Duck

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Hamstring Mobility then… 3 Rounds: 5 Glute Ham Raises with Resistance 10 Scap Pull Ups 20 Quick Feet 45 Second Pillar Metcon Metcon (Weight) Every 2 Mins: 6 Rounds: 3 Deadlifts @ 85% Max Set of Strict Pullups 1-Mile Run (Time) Max Effort 1-Mile Run 500m…

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Bugs Bunny

CrossFit Granada Hills – CrossFit Warm-up Tricep and Lat Mobility then… 3 Rounds: 10 Wall Squats 10 Tuck Jumps 10 Push Ups Weightlifting Front Squat (3RM, 3×3@85%) Metcon (Time) 10,9,8,7,6,5,4,3,2,1 Thrusters Burpees Performance: Thrusters – (95/65) Fitness: Thrusters – (75/55)

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CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Burpee Flip Cup Metcon Metcon (Time) In 2 even teams: 3x100m Prowler Push 8x100m Sprints 26 Push Ups 26 FR Lunges (heavy)

Colossus

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Coaches Call Metcon Metcon (Time) In 45 minutes: 1.5 mile run 3k row 300 double unders 300m bear crawl 300m farmers carry

Ironman

CrossFit Granada Hills Warm-up Shoulder Mobility then… 2-3 Rounds: 10 Scap Pull Ups 20 Sec. Ring Second Dip Support 10 Good Mornings 10 Weighted Step Ups Max Strict Pull Ups Gymnastics Muscle-ups (Practice/3xMax Reps) Metcon (Time) In Teams of 2: 4 Rounds for Time: 30 Box Jumps (20) 40 Deadlifts 50 Kettlebell Swings *Reps Split…

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Juggernaut

CrossFit Granada Hills – CrossFit Warm-up Partner Stretching then… Burgener Warm Up Weightlifting Snatch (1 RM, 2×2@90%, 1 RM) Build to a Heavy Single. Then 2×2 @ 90%. Attempt another Heavy Single. Metcon (Time) In Teams of 2: 10 Rounds for Time: 5 Snatches 25 Air Squats *One Partner Completes a Full Round *One Partner…

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Deadpool

CrossFit Granada Hills – CrossFit Warm-up Squat Mobility then… Old School Oly Weightlifting Back Squat (4-3-2-4-3-2) Second 4-3-2 should be heavier than the 1st. Go Heavy. Metcon (AMRAP – Rounds and Reps) In Teams of 2: AMRAP 20: 20 Wall Balls 20 Push Ups 20 KB Clean and Jerks *One Person Runs 200 – Rotate…

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