Category Archive for: CrossFit

Welcome to the Jungle

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 200 m Run 10 burpees 20 sit ups 200 m Run Mobility & Movement Prep Warm-up (No Measure) 10 Wall Pass Through 10 Hanging Arm Circles 10 Empty Bar Strict Presses 10 Empty Bar SDHP 10 Single Leg RDL 10 Partner GHR Metcon A: Metcon (Time)…

Read More →

The Final Countdown

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 15 Wall Ball 200 m Wall Ball Carry 15 Wall Ball Cleans Mobility & Movement Prep Warm-up (No Measure) 5 Strict pull ups 10 Deficit Push Ups 10 Snatch Grip high pulls 10 Snatch Balance 10 Overhead squats :30 s plank ups :30 s side plank…

Read More →

We put the “Labor” in Labor Day

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 400m run Mobility & Movement Prep Warm-up (No Measure) Everything done with empty bar or pvc 20 Good Mornings 15 back squats 10 Cossack squats 5 overhead squats 10 deadlifts 15 sdhp 20 push press 1 min in the bottom of a squat Warm Up Power…

Read More →

Thunder Cats Are GO

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 3 rounds 100 m sprint 5 star jumps 5 burpees Mobility & Movement Prep Warm-up (No Measure) A few rounds of… 3 Kick ups / 1 Wall Walk 6 Broad Jumps 9 Hanging Shoulder Circles 12 Bent Over Rows, barbell 9 KB Deadlift 6 Hands Only…

Read More →

Go Go Power Rangers

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 300 m Run 20 burpees 300 m Run Mobility & Movement Prep Warm-up (No Measure) 2 rounds (round 1- pvc, round 2- empty barbell) 20 good morning 10 shoulder presses 10 high pulls 10 overhead squats 10 front squats WOD Prep Metcon Metcon (AMRAP – Rounds)…

Read More →

Enter the Beastie

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 400 m Run Mobility & Movement Prep Warm-up (No Measure) With PVC Pipe 20 passthroughs 10 around the world 20 good mornings 10 overhead squats 10 passthroughs in bottom of squat 10 lunge and twist 10 Snatching star jumps :30 sec triceps/shoulder stretch (each arm) :30…

Read More →

Frogger

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 200 m run :30 s Plank :30s Side Plank (each side) 1:00 m Deadbug Mobility & Movement Prep Warm-up (No Measure) 10 spider-man’s 20 air squats 10 jumping lunges 20 zombie kicks 10 bend and reach 20 good mornings Metcon A: Metcon (Time) 3 Rounds for…

Read More →

Ship, kind of…

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 3 Minutes: Double/Single Unders Mobility & Movement Prep Warm-up (No Measure) 2-3 Rounds 8 SDLHP 5 Depth Jumps -WOD Prep Metcon Don’t read the WOD if you plan on coming tomorrow 🙂 Metcon (Time) 2-Mile Run then… 9 Rounds 7 Deadlift (225/155) / RX+ (275/185) 7…

Read More →

Filth Fifty- Partner Style

CrossFit Granada Hills – CrossFit Warm-up (No Measure) Warm up 60 m shuttle 30 m high knee 30 m butt kickers 30 m bear crawl 60 m shuttle Warm-up (No Measure) Mobility and Movement Prep 2 Rounds (add some weight to barbell the second round) 20 Barbell good mornings 20 Barbell Back Squats 20 Barbell…

Read More →

“You had me at Wallball”

CrossFit Granada Hills – CrossFit Warm-up (No Measure) Warm-up 3 Rounds 100 m Sprint 5 Squat Jumps 5 Burpees Warm-up (No Measure) Mobility and Movement Prep 2 Rounds 20 Wall Pass through 10 Bar Hanging C&D 10 Push-ups 20 Mountain climbers 10 Strict Press 10 Empty Bar Hang Snatches A: Metcon (AMRAP – Rounds and…

Read More →

Back to Top