Archive for: August, 2018

Go Go Power Rangers

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 300 m Run 20 burpees 300 m Run Mobility & Movement Prep Warm-up (No Measure) 2 rounds (round 1- pvc, round 2- empty barbell) 20 good morning 10 shoulder presses 10 high pulls 10 overhead squats 10 front squats WOD Prep Metcon Metcon (AMRAP – Rounds)…

Read More →

Enter the Beastie

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 400 m Run Mobility & Movement Prep Warm-up (No Measure) With PVC Pipe 20 passthroughs 10 around the world 20 good mornings 10 overhead squats 10 passthroughs in bottom of squat 10 lunge and twist 10 Snatching star jumps :30 sec triceps/shoulder stretch (each arm) :30…

Read More →

Frogger

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 200 m run :30 s Plank :30s Side Plank (each side) 1:00 m Deadbug Mobility & Movement Prep Warm-up (No Measure) 10 spider-man’s 20 air squats 10 jumping lunges 20 zombie kicks 10 bend and reach 20 good mornings Metcon A: Metcon (Time) 3 Rounds for…

Read More →

Ship, kind of…

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 3 Minutes: Double/Single Unders Mobility & Movement Prep Warm-up (No Measure) 2-3 Rounds 8 SDLHP 5 Depth Jumps -WOD Prep Metcon Don’t read the WOD if you plan on coming tomorrow 🙂 Metcon (Time) 2-Mile Run then… 9 Rounds 7 Deadlift (225/155) / RX+ (275/185) 7…

Read More →

Filth Fifty- Partner Style

CrossFit Granada Hills – CrossFit Warm-up (No Measure) Warm up 60 m shuttle 30 m high knee 30 m butt kickers 30 m bear crawl 60 m shuttle Warm-up (No Measure) Mobility and Movement Prep 2 Rounds (add some weight to barbell the second round) 20 Barbell good mornings 20 Barbell Back Squats 20 Barbell…

Read More →

“You had me at Wallball”

CrossFit Granada Hills – CrossFit Warm-up (No Measure) Warm-up 3 Rounds 100 m Sprint 5 Squat Jumps 5 Burpees Warm-up (No Measure) Mobility and Movement Prep 2 Rounds 20 Wall Pass through 10 Bar Hanging C&D 10 Push-ups 20 Mountain climbers 10 Strict Press 10 Empty Bar Hang Snatches A: Metcon (AMRAP – Rounds and…

Read More →

Monopoly

CrossFit Granada Hills – CrossFit Warm-up (No Measure) Coaches Call and Warm up movements Metcon (AMRAP – Rounds and Reps) 3 Rounds for Time In Teams of Four A: 40 Synchro Ab Mat Sit Ups Passing a Wall Ball (20/14) B: 80 Synchro KB Swings USA (35/53) Switch A-B C: 20 Synchro Burpees D: 30…

Read More →

WOD with Balls

CrossFit Granada Hills – CrossFit Warm-up (No Measure) Hike at De Campos Trail Starting at 7 am Metcon (Time) 5 Rounds for time In Teams of 2-Split Reps 20 Slam Ball Lunges (40/30) 20 Slam Balls 20 Slam Ball Alternating Push ups 20 Slam Ball Thrusters 20 Box Jumps

A. Brown Team Wod

CrossFit Granada Hills – CrossFit Warm-up (No Measure) WARM UP Coaches Call and WOD Prep Warm up the… Deadlift Bench press Clean A: Metcon (AMRAP – Rounds) AMRAP 6 min In teams of Two 100 m Sprint Plank hold While person one is sprinting person two is holding a plank than switch roles. B: Metcon…

Read More →

2 Tickets to Paradise

CrossFit Granada Hills – CrossFit Warm-up (No Measure) WARM UP Coaches Call and WOD Prep A: Metcon (AMRAP – Rounds and Reps) Death By….. Burpee and Sprint Burpee 10 m sprint-Starts at 1 burpee and sprint adding 1 movement every round -Record the last FULL round completed plus your reps into the partial round B:…

Read More →

Back to Top