The Power of 10

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 20 Lunges :30 sec Plank 200 m Run Mobility & Movement Prep Warm-up (No Measure) :30 sec Child’s pose 20 Hanging shoulder circles 20 Wall circles 20 Plank Ups :30 sec Lizard Stretch 10 Partner GHR 10 deficit Push ups :30 Bottom of squat…

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Wayne’s World Party Time!! Excellent!!

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 400 m Run Mobility & Movement Prep Warm-up (No Measure) With PVC -10 Pass throughs -10 Around the world -10 Swinging kicks (each leg) -:30 sec Sheathed sword (each Arm) With Empty Bar -10 Good mornings -10 Back squat -10 Shoulder press -10 Overhead squat -10…

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Since time is a constant it does not fly by when you’re having fun

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) :30s Straddle Plate Hop 20 Passthroughs and other PVC Pipe stuffs -then- 20 Weighted Arm Circles 20 DB Front Raises 20 DB Lateral Raises 20 T’s Mobility & Movement Prep The Limber 7 (No Measure) 10-15 Passes – IT Band Foam Roll 10-15 Passes – Adductor…

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Follow the White Rabbit

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 200m Run 10 Burpees 10 Jumping Lunges Mobility & Movement Prep Warm-up (No Measure) With a KB 2 Rounds 10 teapots 10 single leg RDL 10 goblet squats 10 front rack lunges Metcon A: Metcon (AMRAP – Reps) TABATA (8 Rounds) Sit ups Rest: Hollow holdYour…

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Count Down to Christmas

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 400m Run 15m Bear crawl 15m Reverse bear crawl Mobility & Movement Prep Warm-up (No Measure) With PVC Pipe 10 Good mornings 10 Pass through 10 Overhead squats 10 Pass through in bottom of squat 10 Overhead lunges 10 Snatch grip presses 10 Snatch balance Warm…

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Johnny Lawrence

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Coaches Call: Dynamic Warm-up Mobility & Movement Prep The Limber 6 (No Measure) 10-15 Passes – IT Band Foam Roll 10-15 Passes – Adductor Foam Roll :30s – SMR Glutes, Lacrosse Ball 10 Bent Knee Iron Cross 10 Roll Over -> V-sit :30s Squat Hold Warm-up…

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The Challenge

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 200 m Run 20 wall circles 20 hanging shoulder circles Mobility & Movement Prep Warm-up (No Measure) 2 Rounds (round 1 with PVC, round 2 with barbell) pvc only- 15 pass throughs 15 good mornings 15 overhead squats 15 SDHP 15 RDL 15 Push Presses Metcon…

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Revenge of the Turkey…..Trot

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 100 m run 10 lunges 100 m run 10 air squats Mobility & Movement Prep Warm-up (No Measure) With a KB 2 Rounds 10 teapots 10 single leg RDL 10 goblet squats 10 front rack lunges Metcon A: Metcon (AMRAP – Rounds) EMOM 8 min Even:…

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Thanksgiving with the Girls

CrossFit Granada Hills – CrossFit Warm-up Mobility & Movement Prep Metcon A: Metcon (Time) In Teams of 2-Split the Reps AFAP Barbara’s House 3 Rounds 20 Pull Ups 30 Push ups 40 Sit ups 50 Air Squats Isabel’s House 50 Snatches (135/95) Kelly’s House 3 Rounds 400 m Run 30 Box Jumps 30 Wall Balls…

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Countdown to Turkey

CrossFit Granada Hills – CrossFit Warm-up Mobility & Movement Prep Metcon Metcon (Time) In Teams of 2 (Split Reps Run Together) AFAP 5 Rounds: – 10 Toe 2 Bar – 10 Thrusters (95/65) 4 Rounds: – 200 Double Unders -20 Shoulder to Overhead (95/65) 3 Rounds: – 30 Pull ups -30 Hang Snatches (135/95) 2…

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