Category Archive for: CrossFit

Monopoly

CrossFit Granada Hills – CrossFit Warm-up (No Measure) Coaches Call and Warm up movements Metcon (AMRAP – Rounds and Reps) 3 Rounds for Time In Teams of Four A: 40 Synchro Ab Mat Sit Ups Passing a Wall Ball (20/14) B: 80 Synchro KB Swings USA (35/53) Switch A-B C: 20 Synchro Burpees D: 30…

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WOD with Balls

CrossFit Granada Hills – CrossFit Warm-up (No Measure) Hike at De Campos Trail Starting at 7 am Metcon (Time) 5 Rounds for time In Teams of 2-Split Reps 20 Slam Ball Lunges (40/30) 20 Slam Balls 20 Slam Ball Alternating Push ups 20 Slam Ball Thrusters 20 Box Jumps

A. Brown Team Wod

CrossFit Granada Hills – CrossFit Warm-up (No Measure) WARM UP Coaches Call and WOD Prep Warm up the… Deadlift Bench press Clean A: Metcon (AMRAP – Rounds) AMRAP 6 min In teams of Two 100 m Sprint Plank hold While person one is sprinting person two is holding a plank than switch roles. B: Metcon…

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2 Tickets to Paradise

CrossFit Granada Hills – CrossFit Warm-up (No Measure) WARM UP Coaches Call and WOD Prep A: Metcon (AMRAP – Rounds and Reps) Death By….. Burpee and Sprint Burpee 10 m sprint-Starts at 1 burpee and sprint adding 1 movement every round -Record the last FULL round completed plus your reps into the partial round B:…

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“Its Getting Hot in Here”

CrossFit Granada Hills – CrossFit Warm-up (No Measure) Coaches Call and WOD Prep Metcon (Time) TEAM Lumberjack 20 20 Deadlifts (275/185) / RX+ (365/225) 20 Kettlebell Swings (70/53) USSR / RX+ USA 20 Overhead Squats (115/75) / RX+ (135/95) 20 Burpees / RX+ Burpee Broad Jump (6ft/4ft) 20 C2B / RX+ C2BT2B 20 Box Jumps…

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Extinction

CrossFit Granada Hills – CrossFit Warm-up (No Measure) Warm-up 2 Rounds 200m Run 10 Ring C/D’s 10 KB Swings Mobility & Movement Prep 10 Tempo DB Front Raise 15m Squat Hop 15m Death March 20m Prowler Push, heavy(ish) A: Metcon (AMRAP – Rounds and Reps) AMRAP 10 min In Teams of Two 100m KB Farmers…

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Welcome to the Jungle

CrossFit Granada Hills – CrossFit Warm-up (No Measure) WARM UP Coaches Call and WOD PREP A: Metcon (AMRAP – Rounds and Reps) AMRAP 14 In Teams of Two 30 Double Unders / RX+ (Unbroken DU) 5 Thrusters (95/65) 5 Burpee Box Jumps (24/20) / RX+ Burpee Box Jump Overs-Alternate rounds Metcon (AMRAP – Rounds and…

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Space Jam

CrossFit Granada Hills – CrossFit A: Metcon (AMRAP – Rounds and Reps) AMRAP 12 Min In Teams of 2- Split reps each round 16 Deadlifts (155/105)/ Rx+ 185/135 12 Hang Power Cleans 8 Push Jerks Warm-up (No Measure) WARM UP – Coaches Call and WOD PREP B: Metcon (AMRAP – Rounds and Reps) AMRAP 12…

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Topher Turns 3!!!!

CrossFit Granada Hills – CrossFit Warm-up (No Measure) Coaches Call: Warm up and WOD prep A: Metcon (AMRAP – Rounds and Reps) AMRAP 20 MIn In Teams of 2 50 Wall Balls 40 Pull Ups 30 Deadlifts (225/155)Divide the reps during each round B: Metcon (Time) In Teams of 2 3 rounds Cal Row (20/15)…

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The Mountain

CrossFit Granada Hills – CrossFit Warm-up (No Measure) Coaches Call A: Metcon (AMRAP – Rounds and Reps) AMRAP 10 min In Teams of 2 7 Deadlifts (135/95) Rx+ (185/ 135) 5 Power cleans 3 Overhead SquatSwap full rounds B: Metcon (AMRAP – Rounds and Reps) AMRAP 20 min In Team of Two: Round 1: -100…

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