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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03/09/2015

Barbell WOD Warm Up (No Measure) 400M Run Front Rack Stretch 30 Sec One Arm Under Bar 30 Sec 10x DL w/ Jump 10x High Pull 10x Press 10x Good Mornings 10x Back Squats 200M Run Front Rack Stretch 30 Sec One Arm Under Bar 30 Sec 10x Front Squats 10x Hang Cleans 10x Behind…

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03/07/2015

CrossFit Granada Hills – CrossFit Mobility Weightlifting Mobility (No Measure) With a 45#/35# Bar do 8-10 Reps of: Squat Quad Mash Bar Pikes T-Spine Extension Shoulder Rotation Warm-up One Bar (No Measure) 2 Rounds of 8-12 Reps of: Snatch Grip RDL’s Squatting Muscle Snatch w/Trap Raise Overhead Squat Add 20lbs 2 Rounds of 8-12 Reps…

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