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Topher Turns 3!!!!

CrossFit Granada Hills – CrossFit Warm-up (No Measure) Coaches Call: Warm up and WOD prep A: Metcon (AMRAP – Rounds and Reps) AMRAP 20 MIn In Teams of 2 50 Wall Balls 40 Pull Ups 30 Deadlifts (225/155)Divide the reps during each round B: Metcon (Time) In Teams of 2 3 rounds Cal Row (20/15)…

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The Mountain

CrossFit Granada Hills – CrossFit Warm-up (No Measure) Coaches Call A: Metcon (AMRAP – Rounds and Reps) AMRAP 10 min In Teams of 2 7 Deadlifts (135/95) Rx+ (185/ 135) 5 Power cleans 3 Overhead SquatSwap full rounds B: Metcon (AMRAP – Rounds and Reps) AMRAP 20 min In Team of Two: Round 1: -100…

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Sunday Funday

CrossFit Granada Hills – CrossFit Warm-up (No Measure) Coach’s Call A: Metcon (AMRAP – Rounds and Reps) In Teams of 2 Min 1-12 200 m Run 20 Wall balls (20/14)Alternate full rounds B: Metcon (Time) Min 12-24 6 Rounds 10 DB Snatches (50/35) 15 m OH DB LungesAlternate full rounds On OH DB Lunges switch…

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Struggle Bus

CrossFit Granada Hills – CrossFit Warm-up (No Measure) Coach’s Call and WOD prep. A: Metcon (Time) In Teams of 3 Minute 1-10 90 Deadlifts (225/135) Rx+ (295/185) 60 Power Cleans (135/95) Rx+ (175/125) 30 Snatches (95/65) Rx+ (135/95)Split each movement evenly. One bar per team, remove weights as you move on to the next movement.…

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Murph

CrossFit Granada Hills – CrossFit Metcon Pick the method that will keep you in the 45-80 minute range. If you’re unsure, ask. Most importantly have fun today! RX: 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…

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Tweedle Dee and Tweedle Dum

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Dynamic Warm up Coaches Call A: Metcon (Time) 6 Rounds : in teams of 2 -15 burpee, Lateral over bar -12 dealifts (155/105) -9 hang power cleans (155/105) -6 push jerks (155/105)Complete full round before switching 20 Min Time Cap 5 minute rest between WODS B:…

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I’d Make A Good Husband, Jenny

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Please Coach Fix My Back! Mobility: 30ft Death March :30 Twisted Pigeon :30 Hurdler Stretch :60 Toe Touch 30ft Zombie Kicks Warm Up: Da Rulk Weightlifting A: Front Squat (5 @70%/75%/80%) B: Front Squat (Max Reps @85%) Looking for 5+ here. Get in the zone and…

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The Twenty Seventeen Finale

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 3 Rounds :30 Quick Feet :30 Lateral Plate Shuffle :30 Wall Pigeon 2 Rounds 20 Banded Flys 20 Pull Aparts 20 Banded Press 20 Banded Passthroughs 3 Rounds 10 RDL’s (115/75) 10 Pendlay Row 10 Spidermans Metcon Metcon (Time) In teams of 2: 2400m Run then……

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Snatched by my attempt to avoid accusations of immobility by removing all facts or concrete plans from becoming a supple leopard

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Mobility Then… Deadbug Fun times & Dynamic Warm Up Metcon Metcon (AMRAP – Reps) In teams of 3 with a 33 minutes clock: 240 Double Unders 210 KB Swing USSR 70/53 180 Pull Ups 150 Power Snatch 75/55 120 Russian Twists 30/20 90 Ball Slams 30/20…

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Petyr Baelish “Master of Coin, Lord of Harrenhal, Lord Protector of the Vale, Lord Paramount of the Trident”

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Tic-Tac-Toe Metcon Metcon (AMRAP – Rounds) AMRAP 30 800m Run 40 Kettlebell Swing (70/53) 20 Push Up

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