Zartan

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Mobility: -Seated Lat Stretch Warm Up: EMOTM: 8 30Sec:30Sec -Max Strict Pull Ups -Single OH DB Hold Metcon Metcon (Time) In Teams of 2: 400m Run 60 Deadlifts (225/155) 400m Run 80 Hang Power Cleans (135/95) 400m Run 100 Push Press (95/65) 400m Run *Complete Runs…

Read More →

Under Construction! Wodify is updating. Itll be fun. :)

CrossFit Granada Hills – CrossFit

Christmas +1

CrossFit Granada Hills – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP 8 In teams of 3: 20 Double Unders 10 Pull up 10 Push up Metcon (AMRAP – Rounds and Reps) AMRAP 12 In teams of 3: 3000m Row 6 Wall Ball 12 Sit up 24 Double Unders

I know what you did last night

CrossFit Granada Hills – CrossFit Metcon Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24” 400m Run 22 Burpees 22 Wall-Ball Shots, 20#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click here

DJ Jazzy Jeff

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Warm up -Coaches Call Metcon A: Metcon (Time) In teams of 2: 6 Rounds 10 Calorie Row 10 Clean & Jerks 135/95 4 Rounds 10 Calorie Row 20 Ball Slams 2 Rounds 10 Calorie Row 30 Butterfly Sit upOne athlete works while the other rests

SkipEEEEEEEE!

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) It’s all about the stiffies & Lots of weighted pull-ups Metcon Metcon (Time) 2 Mile Run 50 Burpees

Halloween +1

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Warm-up: 800m Run 20 HR Push-up 10 Chin-up Mobility: Hips & Hamstring Low Back Lats Trunk: Coaches Call Weightlifting Deadlift (5RM) Metcon Metcon (Time) 21-15-9 Power Clean Pull UpRX – 135/95 RX+ – 155/115 Cooldown 20-30s, each 2-3 of your favorite low back and hamstring stretches

Yosemite Sam

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Trunk -Weighted Planks Warm-up -Fun With Plates Weightlifting Back Squat (1 RM) -Build to a heavy single -Rep must be safe, quality, and below parallel Metcon Metcon (Time) 1000M Row 30 Back Squat (155/105) 30 Burpees

The calm before the storm

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Mobility -Hip Prep -Shoulder Prep Warm Up 2-3 Rounds: 1 Max Hold Deadbug 3 Inchworm 6 Push Ups 9 Jump Touches 12 Leg Swings Metcon Metcon (Time) 400m Team Run 40 Alternating Burpees 400m Team Run 40 KB Swings 400m Team Run 40 KB Swings 400m…

Read More →

Are you saying Meow?

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) Coach’s Call Mobility then… 3 Rounds: 30 Sec Static Dip Hold 10 Hanging Knee Raise w/Twist 30 Russian Twists 10 Teapots Weightlifting Sumo Deadlift (Heavy 5) Metcon Metcon (Time) In Teams of 2: 40-30-20 Deadlifts (225/135) Air Squats *Each Partner Does 1/2

Back to Top