03/30/2015

CrossFit Granada Hills – CrossFit Warm-up The PVC (No Measure) 2 Rounds of: 10 Pass Throughs 10 Round the Worlds 8 Muscle Snatch 8 Hip Twists 6 Overhead Squats 6 BNT Presses Mobility Shoulder Low Back Skill Every 2 minutes for 5 rounds: 30 second Handstand Hold Metcon Metcon (Time) 400M Run 30-20-10 KB Swings…

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Fran-Ger Games Challenge

CrossFit Granada Hills – CrossFit Easy Peasy Warm-up Group Lead Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

03/27/2015

CrossFit Granada Hills – CrossFit Warm-up Barbell WOD Warm Up (No Measure) Metcon Metcon (Time) In teams of 2 27-21-15-9 Cal Row Hang Power Snatches (75/55) *Each partner finishes before moving on

03/26/2015

CrossFit Granada Hills – CrossFit Skill Skin the Cat Progression Metcon Metcon (Time) 400M FR Carry 53#/35# 50 Burpees 200M KB Farmers Carry 53#/35# 25 T2B 400M KB FR Carry 53#/35#

03/25/2015

Dynamic Warm Up 2 Rounds of 20-30 Meters of: High Knees Buttkickers Lateral Shuffle Over/Unders Walking Dead Inchworm to Push Up Walking Knee to Chest Backwards Sprint Sprint Shoulder Press (5 RM + 2x Max Reps @ 80%) Metcon (AMRAP – Rounds) AMRAP 8 Minutes: 100M Run 12 KB Swings (70/53) 6 Box Jumps (24/20)…

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03/24/2015

CrossFit Granada Hills – CrossFit Warm-up Old School Oly (No Measure)   Weightlifting Clean and Jerk (1RM) Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

03/23/2015

CrossFit Granada Hills – CrossFit Warm-up CFGH Warm-up 3 (No Measure) 3 Rounds of: 100m Run 8 Air Squats 4 Box Jumps …then… 2 Rounds of: 8 KB Row 35#/26# 4 Burpees Metcon Metcon (AMRAP – Reps) With a 10 minute clock: Row 1000m …then… AMREP – Single Unders RX Plus – Double Unders

03/21/2015

CrossFit Granada Hills – CrossFit Warm-up One Bar (No Measure) 2 Rounds of 12 Reps of: Snatch Grip RDL Muscle Snatch w/Trap Raise Overhead Squat Add 20lbs 2 Rounds of 6 Reps of: Snatch Grip RDL Power Snatch Snatch Weightlifting Snatch Balance (3-3-3-3-3) Light weight, focus on mechanics. Hang Power Snatch (2-2-2-2) Light weight, focus…

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03/20/2015

CrossFit Granada Hills – CrossFit CFGH Warm-up 1 (No Measure) 3 Rounds of 18 Calorie Row 14 KB Swings USA 35#/26# 10 Sumo Deadlift High Pull 6 Pull-ups 2 Turkish Get-ups Mobility (No Measure) Metcon (Weight) 5×2 Weighted Pull-Ups Metcon (15 Rounds for reps) EMOTM 15 Minutes 1st Minute: 200M Row 2nd Minute: 20 KB…

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03/19/2015

Warmup:  Old School Oly Mobility:  Pigeon Stretch & Runners Stretch Weightlifting:  Back Squat (3 x 5 add 5 lbs) Metcon (Time) 800M Run 30 Squat Cleans (115/85) 400M Run

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