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

03/18/2015

CFGH Warm-up 2 (No Measure) 2 Rounds: 400m Run 5 Push Ups 10 Air Squats 200m Run 10 Sit Ups 5 Pull Ups Metcon (Time) In Teams of 2 For Time: 100 Wall Balls (20/14) 80 Burpees 60 Box Jumps (24/20) 40 Toes 2 Bar 20 Snatches (135/95)

03/17/2015

Happy St. Patrick’s Day CFGH! We may have a little treat for the PM classes 🙂 CrossFit Granada Hills – CrossFit Mobility SMR: Quads Adductors ITB Static: Samson Stretch Metcon 1-Mile Run (Time) Max Effort 1-Mile Run -Rest 3 Minutes- -Then- Metcon (Time) 10 Rounds: 5 Pull ups 5 Push ups

03/16/2015

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 100m Run 5 Thrusters 45#/35# 5 Ring Rows Metcon Metcon (Time) 12 Minute Cap: 21-18-15-12-9 Calorie Row S2O 135#/95# Rest 3 Minutes Metcon (Time) 12 Minute Cap: 21-18-15-12-9 Calorie Row Hang Clean 135#/95# Rest 3 Minutes Metcon (Time) 12 Minute Cap: 21-18-15-12-9 Calorie…

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03/14/2015

Barbell WOD Warm Up (No Measure) Hang Snatch (5×2) Split Jerk (6×2) Clean and Jerk (1 RM) Metcon (Time) In Teams of 2: 120 Kettlebell Swings (70/53) 90 Push Ups 60 Front Squats (135/95) 30 Push Jerks (135/95) 8x200M Run (4 each)

03/13/2015

CrossFit Granada Hills – CrossFit Metcon CrossFit Games Open 15.3 Scaled (AMRAP – Reps) 14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10# 200 Single-Unders *9 Foot Target*

03/12/2015

Paige CrossFit Granada Hills – CrossFit Warm-up Dynamic Warm Up (No Measure) 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 Mobility Couch Stretch w/Banded Distraction Metcon Metcon (Time) In teams of 2: 120 Box Jumps 20” *Every 2…

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03/11/2015

CrossFit Granada Hills – CrossFit Warm-up (No Measure) 5 Rounds of: 200 Row 8 Wall Squats Mobility Shoulder Hip Lower Back Skill Double Unders Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

03/10/2015

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 Core Skill Warm Up (No Measure) Dead Bugs Hollow Hold KB Windmills L-Hang L-Pull Ups Metcon (AMRAP – Reps) 5 Rounds for Reps: Every…

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