Archive for: July, 2016

Cowabunga!

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Calf and Ankle Mobility then… 3 Rounds: 200M Run 10 KB Push Press 10 Goblet Squats 10 SDLHP 10 KB Rows Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press…

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Miss Prissy

CrossFit Granada Hills – CrossFit Warm-up Oh God… My Back then… 2 Rounds: 15 Arch Rocks 15 Hollow Rocks 30 Sec V-Hold 30 Pass Throughs Gymnastics Bar Muscle-ups (Skill) Metcon (Time) 1000M Run 500M Farmers Carry 2x (53/35) 40 Box Jumps (24/20) 30 Pull Ups 20 Thrusters (135/95)

Peppy LePew

CrossFit Granada Hills – CrossFit Warm-up Partner Hamstring then… 2-3 Rounds: 20 Good Mornings 20 Teapots 20 Get Up Sit Ups 10 Pull Ups/Negatives 45 Sec. Pillar Weightlifting Deadlift (1,1,1,1,1) Built to a Heavy Single Metcon Metcon (AMRAP – Reps) Tabata Deadlift (225/135) 8 Rounds: 20 On: 10 Off *Score is Total Reps RX+ 315/225…

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Wiley Coyote

CrossFit Granada Hills – CrossFit Warm-up Quads + Ball/Foam Roller then… Handstand Practice Weightlifting 1 Push Press + 1 Push Jerk + 1 Split Jerk (1+1+1) Metcon (AMRAP – Reps) 5 Rounds: Every 2 Mins: 200M Run Max Push Press (95/65)

Roger Rabbit

CrossFit Granada Hills – CrossFit Warm-up I like Tuh… Skwaat then… Dynamic Warm Up Weightlifting Back Squat (Heavy Single, 5@80%, 4@85%, 3@90%, 2@ 95%) Build to a Daily Max. Nothing Crazy! Then back down for some Volume. Metcon (Time) 50 Air Squats 25 Push Ups 75 KB Swings USSR (70/53) 25 Push Ups 50 Air…

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Bugs Bunny

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Calves and Ankles then… Fun With Plates Weightlifting 1 Hang Power Clean + 1 Power Clean + 1 Split Jerk (1+1+1) Metcon Metcon (Time) 3 Rounds: 400M Run 21 Burpee Box Jumps (20)

Excite Bike

CrossFit Granada Hills – CrossFit Warm-up () Metcon Metcon (AMRAP – Reps) In 32 MInutes In Teams of 3: 750 Single Unders 100 Sit Ups 12 Clusters 600 Single Unders 80 Sit Ups 9 Clusters 450 Single Unders 60 Sit Ups 6 Clusters 300 Single Unders Unders 40 Sit Ups 3 Clusters 150 Single Unders…

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Gosalyn Mallard

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Lacrosse Ball Quads/Hip Openers then… Let’s Squat! Weightlifting Back Squat (Every 2 Mins: 3 Squats @ 85%) 6 Rounds Metcon Metcon (Time) 9 Thrusters (135/95) 19 Burpees 6 Thrusters (145/105) 16 Burpees 3 Thrusters (155/115 13 Burpees RX+ = (155/115) Across

Pinky and The Brain

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Lacrosse Ball + Chest then… 2-3 Rounds w/Empty Bar 20 Curls 20 Good Mornings 20 Bent Over Rows 20 Strict Press Weightlifting Push Press (3RM) Push Press (Max Reps at 80%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 20 Calorie Row 20 Push Press…

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Darkwing Duck

CrossFit Granada Hills – CrossFit Warm-up Wrist Distraction + Tricep Openers then… 40 Banded Good Mornings 40 Lat Pull Downs 40 Tricep Extensions 40 Air Squats Weightlifting Front Squat (3 RM then Max Reps @ 80%) Reps in Comments Metcon (Time) 2 Rounds: 800M Run 30 Push Ups 15 Squat Cleans (95/65)

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