04/16/2015

CrossFit Granada Hills – CrossFit Share a TBT moment with someone in class. Warm-up CFGH Warm-up 4 (No Measure) 3 Rounds of: 5 Burpees 7 Sit Ups 9 Wall Balls 11 KB Swings Metcon Metcon (Time) 800m Run 80 DU’s/240 Singles 600m Run 60 DU’s/180 Singles 400m Run 40 DU’s/120 Singles 200m Run 20 DU’s/60…

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04/15/2015

CrossFit Granada Hills – CrossFit Hump day fun day! Warm-up For Quality 2 Rounds: 10 KB Row 10 KB Front Squat 10 KB Press (R and L) **Choose weight that you will not have to take breaks with for the entire round** Metcon Metcon (Weight) 0 – 5 Minutes Establish 5 RM Press 5 –…

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04/14/2015

CrossFit Granada Hills – CrossFit Metcon (Time) In Teams of 2 4 x 100M Shuttle Runs 100 Partner Wall Balls (20/14) 80 Wall Ball Sit Ups 60 Burpee Box Jumps (24/20) 4x150M Row Sprints *30 MIn Cap

04/13/2015

CrossFit Granada Hills – CrossFit Hope everyone had a wonderful weekend! Weightlifting Sumo Deadlift (3RM) Metcon The Animal (Time) 150 KBS 70#/53# Mobility L. Back Hammies

04/11/2015

CrossFit Granada Hills – CrossFit This is going to be the best Saturday ever! Weightlifting Snatch Balance (2-2-2-2-2 add weight) High-Hang Snatch (1-1-1-1-1 add weight) Clean (1-1-1-1-1 add weight) Back Squat (1-1-1-1-1 add weight) Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2 AMRAP 10 6 Weighted Step Ups 53#35# 9 KB Snatches…

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04/10/2015

CrossFit Granada Hills – CrossFit Happy Friday!! For Quality 50 Band Pull Aparts 50 Face Pulls Accumulate 5 min of Hollow Hold Metcon Metcon (Time) 2 Rounds in teams of 2: 20 Pistols 40 Russian Twists 20#/14# 400m Ball Run 20/14# 10 Pistols 20 Russian Twists 200m Ball Run

04/09/2015

CrossFit Granada Hills – CrossFit Weightlifting Hang Power Clean (EMOM 5 ) 3 Heavy Rest 2 min Hang Power Clean (EMOM 5) 1 Very Heavy Metcon Metcon (AMRAP – Reps) EMOM 16: Odd: 200M Run Even: Push Press for Reps 95#/65#

04/08/2015

CrossFit Granada Hills – CrossFit Warm-up For Quality 3 Rounds of: 7 Ring Row 14 Deficit Push-ups (45) Metcon Metcon (AMRAP – Rounds and Reps) 14 min: 14 OH Walking Lunges 45#/25# 7 T2B 7 Burpees

04/07/2015

CrossFit Granada Hills – CrossFit Warm-up Weightlifting EMOM 7 5 Thrusters 115#/85# Metcon Metcon (Time) 3 Rounds of: 30 Wall Balls 15 Pull-Ups 400M Run

04/06/2015

CrossFit Granada Hills – CrossFit Warm-up Skill 3 Rounds for Quality 10 T2B 20 Double Unders Metcon Metcon (Time) 12-9-6-3 Hang Squat Snatch 115#/75# Ring Dips

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