Category Archive for: CFGHFit

Peaches

CrossFit Granada Hills – CFGHFit Warm-up Warm-up (No Measure) Dynamic for running Metcon Metcon (No Measure) Minutes 0 – 5 Every 60 seconds 100m sprint Minutes 5 – 14 Every 90 seconds 200m sprint Minutes 14 – 20 10 rounds 10 air squats 5 box jumps Minutes 20 – 29 Every 90 seconds 200m sprint…

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Sunday Funday

CrossFit Granada Hills – CFGHFit Warm-up Warm-up (No Measure) I REALLY Like Planks! Then… My Abs…. Please Stop! Metcon Metcon (AMRAP – Rounds and Reps) Mins 0-16: AMRAP 14: 7 Push Ups 7 Box Jumps 7 Med Ball Cleans Mins 16-23: AMRAP 5: 10 Toes 2 Bar 20 Walking Lunges

Make it hurt!

CrossFit Granada Hills – CFGHFit Warm-up 2-3 rounds 60ft bear crawl 10 barbell rows 45# / 35# 60ft crabwalk 10 strict press 60ft walking lunges 10 back squats Metcon Metcon (AMRAP – Reps) 0-9 minutes 3 rounds of 1 minute max effort: pull-ups push-ups air squats Metcon (Time) 10+ minutes 1 mile run …then… 3…

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It’s alive! It’s alive!

CrossFit Granada Hills – CFGHFit Warm-up Warm-up (No Measure) 3-5 rounds 6 wall balls 30ft bear crawl 6 wall balls 30 crab walk Metcon Metcon (AMRAP – Reps) 0-2 minutes Amrep Kb swings USA 3-6 Amrep 24 plate sit ups 12 kb swings USA 7-11 Amrep 48 plate sit ups 24 kb swings USA Metcon…

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Badges? We don’t need no stinkin’ badges!

CrossFit Granada Hills – CFGHFit Warm-up Warm-up (No Measure) 400m Med Ball Run 30 Med Ball Squats 200m Run 20 Air Squats Metcon Metcon (Time) 0 – 8 25 Push Press 75/55# 8 Bar Over Burpee 10 – 14 25 Sit Ups 50 Double Unders/75 Single Unders 15 Strict Press 75/55# 16+ 600m Run 30…

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I see dead people

CrossFit Granada Hills – CFGHFit Warm-up (No Measure) 100 Abs of choice 60 KB row 20 of your least favorite bw movement *partition as needed* Metcon Metcon (Time) 0 – 10 40 KB Bulgarian Lunges 1000m Run 10 – 20 30 KB Bulgarian Lunges 40 Burpees 600m Run 20+ 20 KB Bulgarian Lunges 30 Burpees…

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Let’s do something freaky…

CrossFit Granada Hills – CFGHFit Warm-up (No Measure) 2-4 rounds of 8-10 reps Reverse Burpee Combat Roll 100m Buddy Band Runs Metcon Metcon (No Measure) 0 – 4 Minutes: 125 Butterfly Sit-Up 5 – 10 Minutes: 800m run 10 – 15: 800m row 15 – 19: 125 Mountain Climbers 20+ 800m Run 80 Box Jumps…

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Organized nerd singing. This is great!

CrossFit Granada Hills – CFGHFit Warm-up (No Measure) 3 – 5 rounds, 3 – 5 reps inchworms push ups side plank switches burpees 100m run Metcon Metcon (No Measure) 0 – 21 minutes 6x400m sprint 60 second rest if its raining 0 – 18 minutes amrep 27 lateral hops 21 oh med ball sit ups…

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03/06/2016

CrossFit Granada Hills – CFGHFit Warm-up Mobility and Coaches Call Metcon Metcon (AMRAP – Rounds and Reps) Mins 0-10: In Teams of 2: 60 Ft. KB Lunge 10 Goblet Squats *One Partner Works, One Rests Mins 12-20: In Teams of 2: 20 KB Swings 10 Push Ups *Partner Holds Plank Mins 22-32: 40 Burpee Box…

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Talk to me, Goose

CrossFit Granada Hills – CFGHFit Warm-up (No Measure) dynamic for sprints Metcon Metcon (Time) 0 – 14 every 90 seconds for 8 rounds 200m sprint 14 – 22 every 90 seconds for 4 rounds 100m sprint 30 double unders/30 single under 22+ 100 jump squats 100 hollow rocks 1 mile run

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