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#

03/25/2015

Dynamic Warm Up 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 Shoulder Press (5 RM + 2x Max Reps @ 80%) Metcon (AMRAP – Rounds) AMRAP 8 Minutes: 100M Run 12 KB Swings (70/53) 6 Box Jumps (24/20)…

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03/24/2015

CrossFit Granada Hills – CrossFit Warm-up Old School Oly (No Measure)   Weightlifting Clean and Jerk (1RM) Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

03/23/2015

CrossFit Granada Hills – CrossFit Warm-up CFGH Warm-up 3 (No Measure) 3 Rounds of: 100m Run 8 Air Squats 4 Box Jumps …then… 2 Rounds of: 8 KB Row 35#/26# 4 Burpees Metcon Metcon (AMRAP – Reps) With a 10 minute clock: Row 1000m …then… AMREP – Single Unders RX Plus – Double Unders

03/21/2015

CrossFit Granada Hills – CrossFit Warm-up One Bar (No Measure) 2 Rounds of 12 Reps of: Snatch Grip RDL Muscle Snatch w/Trap Raise Overhead Squat Add 20lbs 2 Rounds of 6 Reps of: Snatch Grip RDL Power Snatch Snatch Weightlifting Snatch Balance (3-3-3-3-3) Light weight, focus on mechanics. Hang Power Snatch (2-2-2-2) Light weight, focus…

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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

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