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…

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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…

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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…

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“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…

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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…

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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…

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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:…

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“Its Getting Hot in Here”

CrossFit Granada Hills – CrossFit Warm-up (No Measure) Coaches Call and WOD Prep Metcon (Time) TEAM Lumberjack 20 20 Deadlifts (275/185) / RX+ (365/225) 20 Kettlebell Swings (70/53) USSR / RX+ USA 20 Overhead Squats (115/75) / RX+ (135/95) 20 Burpees / RX+ Burpee Broad Jump (6ft/4ft) 20 C2B / RX+ C2BT2B 20 Box Jumps…

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Extinction

CrossFit Granada Hills – CrossFit Warm-up (No Measure) Warm-up 2 Rounds 200m Run 10 Ring C/D’s 10 KB Swings Mobility & Movement Prep 10 Tempo DB Front Raise 15m Squat Hop 15m Death March 20m Prowler Push, heavy(ish) A: Metcon (AMRAP – Rounds and Reps) AMRAP 10 min In Teams of Two 100m KB Farmers…

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