Archive for: September, 2018

Old School = Still Cool

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 200 m Run with Wall Ball 20 Wall Balls 200 m Run with Wall Ball Mobility & Movement Prep Warm-up (No Measure) Metcon A: Metcon (AMRAP – Rounds and Reps) AMRAP 6 Min Teams of 2 – Split Reps ,Both Work Together 8 Over Unders 10…

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How To Get Your Groove Back

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 400 m Run 10 burpees Mobility & Movement Prep Warm-up (No Measure) 10 Wall pass through 10 Hanging shoulder circles 10 C’s and D’s 10 Weighted Overhead Squats 10 Weighted Sit ups burpees 10 Weighted Lunges Metcon A: Metcon (AMRAP – Reps) TABATA 8 rounds Alternate…

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The After Party

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 30 m shuttle 15 m Bear Crawl 15 m Reverse bear crawl 15 m Prisoner squat hops 15 m 3 Vertical jumps 5 squat hops 15 m one to two leg lung jumps Metcon A: Metcon (AMRAP – Rounds and Reps) AMRAP 6 min In teams…

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Suntime =Funtime

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 400 m run Metcon A: Metcon (Time) Team of 3 Relay 2 rounds Round 1: 15 m Bear Crawl 5 burpees 15 m Bear Crawl Round 2: 15 m Squat Hops 5 Tuck jumps 15 m Squat Hops Round 3: 15 m Lunges 5 Hand Release…

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Pork- The Other White Meat

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 200 m Run 5 Star Jumps 5 push ups 200 m Run Mobility & Movement Prep Warm-up (No Measure) 20 Good Mornings 20 Weighted Overhead walking lunges 20 Single Leg RDL 10 Scap Pulls Ups 10 C+D’s 10 Hinge and Reach 30s Handstand Hold Metcon A:…

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I Feel Like Chicken Tonight

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 200 m Run 15 Calf Raises 15 Plate Hops 1 min Plank hold 10 Burpees Metcon A: Annie (Time) 50-40-30-20-10 Double-unders Sit-upsTime Cap10 min Mobility & Movement Prep Warm-up (No Measure) 12 kB Teapots 12 KB Rows 12 Weighted Lunges 12 Weighted Overhead Squats Warm up…

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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)…

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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…

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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…

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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…

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