04/04/2015

CrossFit Granada Hills – CrossFit Old School Oly (No Measure)   Snatch Complex 1+1 Hang Power Snatch + OHS Clean Complex (1+1+1) 1+1+1 High Hang Squat Clean + Hang Squat Clean + Squat Clean Snatch Pull (5×3) Glute-Ham Raises (3xMax Resp) Metcon (AMRAP – Rounds and Reps) AMRAP 12: 1 Med Ball Clean (20/14) 1…

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04/03/2015

CrossFit Granada Hills – CrossFit Tyler done lost his mind 😛 Warm-up Dynamic Warm Up (No Measure) 2 Rounds of 20-30 Meters of: High Knees Buttkickers Lateral Shuffle Over/Unders Walking Dead Backwards Sprint Sprint (No Measure) For 8 minutes: 30s Bicep Curls 30s Press Metcon Metcon (Distance) In 30 Minutes complete: 10 – 30 Yard…

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04/02/2015

CrossFit Granada Hills – CrossFit Warm-up Squat Warm-up/Mobility Weightlifting Back Squat (2 Every 90s for 10 minutes) Squats @80% 1RM Metcon Metcon (Time) 1000M Run 50 Thrusters (50/35) 30 Burpees

CFGH Journal – Nutrition

The things you need: Paleo Shopping Whole 30 Pantry Whole 30 Shopping Whole 30 Meal Plan Zone World Class Fitness in 100 Words Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise nut not body fat. Practice and train major lifts: Deadlift,…

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04/01/2015

CrossFit Granada Hills – CrossFit CFGH Warm-up 2 (No Measure) 2 Rounds: 400m Run 5 Push Ups 10 Air Squats 200m Run 10 Sit Ups 5 Pull Ups Mobility Ankle Hip Metcon (Time) Teams of 2 For Time: 1 Mile Run w/Plate 45/25 50 Pull-Ups 100 Lateral Skiers *Every time the plate touches the ground…

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03/31/2015

CrossFit Granada Hills – CrossFit Warm-up Core Skill Warm Up (No Measure) Dead Bugs Hollow Hold KB Windmills L-Hang L-Pull Ups Mobility Hip Hamstring Weightlifting Deadlift (5RM) Metcon Metcon (AMRAP – Rounds and Reps) 8 minutes 3 Deadlifts (225/155) RX+ 275 6 Box Jumps (30/24) 9 Abmat Sit Ups

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#

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