Archive for: October, 2018

Today is Sunday

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 800 m Run Mobility & Movement Prep Warm-up (No Measure) With a PVC 15 Good Mornings 15 Pass throughs 5 around the worlds (each direction) 15 Overhead squats 15 Sots Presses 15 Lunge and twist Metcon A: Metcon (AMRAP – Rounds and Reps) Death by DB…

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Today is Saturday

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 200 M Run 10 Burpees Mobility & Movement Prep Warm-up (No Measure) 16 hinge and reach 16 Lunge and twist lunges 16 KB RDL 16 Wall Ball Cleans :30 sec Box Pigeon Metcon Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump,…

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Dracula

CrossFit Granada Hills – CrossFit Warm-up Best way to start the week! Wouldn’t ya say? The J2Fit Warm-up (No Measure) 200m Run -then- 15m of… High Knees Knee Hugs Quad Pulls & Reach -then- 5-to-1 Inchworms to Push-ups 10 Lunge & Twist Mobility & Movement Prep Warm-up (No Measure) A few rounds of… 8 Seated…

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The Good Place

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 400 m Run Mobility & Movement Prep Warm-up (No Measure) 10 Russian baby makers 10 partner glut-ham raises 10 lunges and twist 10 vertical to broad jumps :30 sec child’s pose :30 sec pigeon stretch Metcon A: Metcon (AMRAP – Rounds and Reps) AMRAP 10 min…

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Blue Man Group

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 3 rounds 15m Low Bear Crawl 30 Hollow Rocks 15m Reverse Bear Crawl :30s Supine Arch Hold Mobility & Movement Prep The Limber 7 (No Measure) 10-15 Passes – IT Band Foam Roll 10-15 Passes – Adductor Foam Roll :30s – 1:00m – SMR Glutes, Lacrosse…

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Easy Like a Sunday Morning

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 400 m Run Mobility & Movement Prep Warm-up (No Measure) 2 Rounds 5 to 1 Wide Stance Inchworm to Push Up 10 Rollover -> V-sit 5 Pillar -> Vertical Jump 10 Hanging Shoulder Circles 5 Front Levers Metcon A: Metcon (AMRAP – Rounds and Reps) AMRAP-…

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Everybody’s Working for the Weekend

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 200 m Run 1 min plank 200 m Run Mobility & Movement Prep Warm-up (No Measure) 15 m High knees 15 m Butt kickers 15 m over unders 15 m lunge and twist 15 zombie kicks 15 death march Metcon Warm-up (No Measure) Take 3 min…

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Way Down Yonder on the Chattahoochee

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 200 m 10 burpees 200m 10 burpees Mobility & Movement Prep Warm-up (No Measure) With PVC pipe 20 pass throughs 20 around the worlds (10 each direction) 20 overhead squats 10 cossack squats 10 good mornings 10 overhead lunges 10 hinge and reach WOD Prep Metcon…

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Boot Scootin’ Boogie

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 400 m Run Mobility & Movement Prep Warm-up (No Measure) 2 Rounds 10 Wall Pass-through (each side) 10 Banded Good Mornings 10 Jumping Lunges 10 Push Ups Max Effort Hanging hollow hold WOD prep Metcon A: Metcon (Time) For Time In Teams of 2- Alternate Full…

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