03/06/2015

CrossFit Granada Hills – CrossFit Warm-up Old School Oly (No Measure) Weightlifting Overhead Squat (3RM) Metcon Metcon (Time) 2 Rounds of: 6 Overhead Squats, 65# / 45# 6 Chin-over-Bar Pull-ups 1 Minute Rest 2 Rounds of: 8 Overhead Squats, 65# / 45# 8 Chin-over-Bar Pull-ups 1 Minute Rest 2 Rounds of: 10 Overhead Squats, 65#…

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03/05/2015

CrossFit Granada Hills – CrossFit 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 Zercher Yoke Carries (3 x 50 Ft) Metcon (Time) 5-10-5 Shuttle Run Metcon (AMRAP – Rounds and Reps) AMRAP 10…

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03/04/2015

CrossFit Granada Hills – CrossFit Warm-up 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 Shoulder Hips Weightlifting Turkish Get Up (2-2-2-2-2-2) Work to the heaviest possible Metcon Metcon (Time) 21-15-9 KB Push Press 35/26 Bar Facing BurpeesRX+ 53/35

03/03/2015

Ilya, Kristi, Polina, Mike and Jorge Metcon (Distance) In teams of 2 60 Deadlifts 155#/115 Run 4x800m Row Max Distance RX+ 225#/185# Mobility Back Hamstring Calf

03/02/2015

Jose and Arpi getting ready for 15.1/15.1A Warm-up 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 Front Rack Position Squat Metcon Metcon (Time) For Time 10,9,8,7,6,5,4,3,2,1 Front Squat 95#/55# 200m Run b/t each set    …

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02/28/2015

Weightlifting Snatch Balance (6 x 2) High-Hang Snatch (8 x 1) Power Clean (5 x 3) Metcon (Time) 400M Wall Ball Run (20/14) 21 KB Swings (53/35) 21 Burpees 200M Run 15 KB Swings 15 Burpees 100M Run 9 KB Swings 9 Burpees 400M Wall Ball Run

02/27/2015

Eliza and Sarah Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon CrossFit Games Open 15.1 (AMRAP – Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open…

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02/26/2015

Dustin Warm-up (No Measure) 3 Rounds of 12-16 Reps KB Clean & Jerk (Light) KB Swing USA (Light) Prisoner Squats (No Measure) 10 x 30m Sprints Metcon Metcon (Time) In Teams of 2 Complete 10 Rounds of 100m Row 10 Wall Balls 20#/14# Mobility Shoulder

02/25/2015

Overhead Complex (Find the heaviest set) 1 Strict Press + 3 Push Press + 5 Push Jerk Metcon (For Time) 8 Rounds For time: 100M Sprint 12 Plyo Push Ups 9 Knees to Elbows

02/24/2015

The way of the CFGH warrior starts at 6am! Warm-up Old School Oly (No Measure)   Gymnastics Ring Rows (2-3-4-5-6-7…) Sets increase by 1 until you can no longer do them unbroken Double-Unders (3 x Max Unbroken) Weightlifting Deadlift (1×3) Work to a very heavy triple Metcon Metcon (Time) For time 15-12-9 Deadlift (185/135) Pull…

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