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“Sweat Dreams are Made of These”

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200 m Run 6 Burpees 6 Jumping Lunges Mobility & Movement Prep Warm-up (No Measure) With PVC and then Barbell 10 Good Mornings 10 Strict Press 10 Snatch Grip Press 10 Back Squat 10 Overhead squat 10 Rows Metcon A: Metcon (AMRAP – Rounds)…

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Rhythm is gonna get you

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 400 M Run 10 Star Jumps Mobility & Movement Prep Warm-up (No Measure) 20 Wall Circles 20 Hanging Shoulder Circles 10 Partner Glut Ham Raise 10 Vertical Jump-Broad Jump 1 min Plank 1 Min Deadbug Metcon A: Metcon (AMRAP – Reps) 3 Rounds for Max Reps…

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Hour Extra Sleep= Extra strength for the WOD

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 3 rounds 100 m run 5 jump squats 5 push ups Mobility & Movement Prep Warm-up (No Measure) 20 Hanging shoulder Circles 20 tea pots 20 KB rows 20 lunges 20 KB push jerks Metcon A: Metcon (AMRAP – Reps) TABATA 8 Rounds Team of 2:…

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November Already!!!

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 400 m run 15 burpees Mobility & Movement Prep Warm-up (No Measure) 10 good mornings 10 presses 10 overhead squats 10 front rack lunges 10 rows WOD PREP Metcon A: DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155#…

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Today is Sunday

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 800 m Run Mobility & Movement Prep Warm-up (No Measure) With a PVC 15 Good Mornings 15 Pass throughs 5 around the worlds (each direction) 15 Overhead squats 15 Sots Presses 15 Lunge and twist Metcon A: Metcon (AMRAP – Rounds and Reps) Death by DB…

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Today is Saturday

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 200 M Run 10 Burpees Mobility & Movement Prep Warm-up (No Measure) 16 hinge and reach 16 Lunge and twist lunges 16 KB RDL 16 Wall Ball Cleans :30 sec Box Pigeon Metcon Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump,…

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Dracula

CrossFit Granada Hills – CrossFit Warm-up Best way to start the week! Wouldn’t ya say? The J2Fit Warm-up (No Measure) 200m Run -then- 15m of… High Knees Knee Hugs Quad Pulls & Reach -then- 5-to-1 Inchworms to Push-ups 10 Lunge & Twist Mobility & Movement Prep Warm-up (No Measure) A few rounds of… 8 Seated…

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The Good Place

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 400 m Run Mobility & Movement Prep Warm-up (No Measure) 10 Russian baby makers 10 partner glut-ham raises 10 lunges and twist 10 vertical to broad jumps :30 sec child’s pose :30 sec pigeon stretch Metcon A: Metcon (AMRAP – Rounds and Reps) AMRAP 10 min…

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Blue Man Group

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 3 rounds 15m Low Bear Crawl 30 Hollow Rocks 15m Reverse Bear Crawl :30s Supine Arch Hold Mobility & Movement Prep The Limber 7 (No Measure) 10-15 Passes – IT Band Foam Roll 10-15 Passes – Adductor Foam Roll :30s – 1:00m – SMR Glutes, Lacrosse…

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Easy Like a Sunday Morning

CrossFit Granada Hills – CrossFit Warm-up Warm-up (No Measure) 400 m Run Mobility & Movement Prep Warm-up (No Measure) 2 Rounds 5 to 1 Wide Stance Inchworm to Push Up 10 Rollover -> V-sit 5 Pillar -> Vertical Jump 10 Hanging Shoulder Circles 5 Front Levers Metcon A: Metcon (AMRAP – Rounds and Reps) AMRAP-…

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