02/16/2015

CrossFit Granada Hills – CrossFit Pull Skill Warm Up (No Measure) 3 Rounds of 6-10 Reps of: Calorie Row Medicine Ball Clean Strict Chins Push Jerk (6×3/3×1) Add weight across every set of the 6×3 ending with a heavy triple 3×1 will be done at the heaviest weight possible Metcon (AMRAP – Rounds) AMRAP 8…

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02/14/2015

Gacia Snatch (Heavy Single) Hang Clean (Heavy Double) Metcon (Time) In Teams of 2: 60 Hang Squat Cleans 115#/85# 60 Burpees 60 Wall Balls

02/13/2015

John 1000m Row (Time) Max Effort 1000m Row Metcon (Time) For Time: (15 minute cap) 100 Toe-to-Bar 5 Burpee penalty every time you drop from the bar

02/12/2015

Doubles Unders are always more fun with friends Metcon (No Measure) Prowler Push Races Metcon (AMRAP – Rounds and Reps) Death by KB Thrusters(53/35) + Death by 10 Meters

02/11/2015

After some heavy squatting Denisse and Antonio finishing up Helen.   400m Run 3 Rounds of 8-10 Reps: Hang Snatch High Pulls Behind the Neck Press (Wide Grip) Overhead Squat and then… 400m Row Hang Power Snatch (1 EMOTM 15 Minutes ) Build to the heaviest single possible Metcon (No Measure) 20 Rounds of: Tabata…

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02/10/2015

Team members from LA Reign doing some pretty heavy deadlifting at the end of a Grid League match. Bent Over Row (3×6) Moderate weight; keep weight the same across all sets/reps Metcon (AMRAP – Reps) 5 Rounds of: 2 Minute Row 1 Minute Push Press 95#/65# 1 Minute Box Jump Overs 20”

02/09/2015

Mike coaching a packed Saturday weightlifting class. Back Squat (5 RM) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

02/07/2015

Old School Oly (No Measure)   Power Snatch (5-5-3-3-3-3-3) For the sets of 5 use a close grip snatch. Switch to wide grip for the sets of 3 and keep it relatively light. Snatch (1-1-1-1-1) 5 heavy singles Hang Clean (8-8-6-4-4-3-3-3) Work to a moderately heavy 3 Behind The Neck Jerk (3×5) Add weight each…

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02/06/2015

Overhead Squat (3 rep max) Warm up to 3rm 8-6-6-4-3-3-3… Metcon (AMRAP – Reps) 3 x 5 minute rounds of 3 Toe-to-bar 3 Overhead Squat (95/65) 6 Toe-to-bar 6 Overhead Squat 9 Toe-to-bar 9 Overhead Squat 12 Toe-to-bar 12 Overhead Squat… Rest 1 Min

02/05/2015

I heard these ladies like to lift; so sleep well tonight CFGH! For tomorrow we CLEAN! Power Clean (8-6-4-2-2-2-2) Add weight each set working to a moderately heavy Clean Metcon (Time) 21 Calorie Row 18 Power Cleans (115/85) 15 Calorie Row 12 Power Cleans 9 Calorie Row 6 Power Cleans

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