03/13/2015

CrossFit Granada Hills – CrossFit Metcon CrossFit Games Open 15.3 Scaled (AMRAP – Reps) 14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10# 200 Single-Unders *9 Foot Target*

03/12/2015

Paige CrossFit Granada Hills – CrossFit Warm-up Dynamic Warm Up (No Measure) 2 Rounds of 20-30 Meters of: High Knees Buttkickers Lateral Shuffle Over/Unders Walking Dead Inchworm to Push Up Walking Knee to Chest Backwards Sprint Sprint Mobility Couch Stretch w/Banded Distraction Metcon Metcon (Time) In teams of 2: 120 Box Jumps 20” *Every 2…

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03/11/2015

CrossFit Granada Hills – CrossFit Warm-up (No Measure) 5 Rounds of: 200 Row 8 Wall Squats Mobility Shoulder Hip Lower Back Skill Double Unders Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

03/10/2015

CrossFit Granada Hills – CrossFit CFGH Warm-up 1 (No Measure) 3 Rounds of 18 Calorie Row 14 KB Swings USA 35#/26# 10 Sumo Deadlift High Pull 6 Pull-ups 2 Turkish Get-ups Core Skill Warm Up (No Measure) Dead Bugs Hollow Hold KB Windmills L-Hang L-Pull Ups Metcon (AMRAP – Reps) 5 Rounds for Reps: Every…

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03/09/2015

Barbell WOD Warm Up (No Measure) 400M Run Front Rack Stretch 30 Sec One Arm Under Bar 30 Sec 10x DL w/ Jump 10x High Pull 10x Press 10x Good Mornings 10x Back Squats 200M Run Front Rack Stretch 30 Sec One Arm Under Bar 30 Sec 10x Front Squats 10x Hang Cleans 10x Behind…

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03/07/2015

CrossFit Granada Hills – CrossFit Mobility Weightlifting Mobility (No Measure) With a 45#/35# Bar do 8-10 Reps of: Squat Quad Mash Bar Pikes T-Spine Extension Shoulder Rotation Warm-up One Bar (No Measure) 2 Rounds of 8-12 Reps of: Snatch Grip RDL’s Squatting Muscle Snatch w/Trap Raise Overhead Squat Add 20lbs 2 Rounds of 8-12 Reps…

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03/06/2015

CrossFit Granada Hills – CrossFit Warm-up Old School Oly (No Measure) Weightlifting Overhead Squat (3RM) Metcon Metcon (Time) 2 Rounds of: 6 Overhead Squats, 65# / 45# 6 Chin-over-Bar Pull-ups 1 Minute Rest 2 Rounds of: 8 Overhead Squats, 65# / 45# 8 Chin-over-Bar Pull-ups 1 Minute Rest 2 Rounds of: 10 Overhead Squats, 65#…

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03/05/2015

CrossFit Granada Hills – CrossFit Dynamic Warm Up (No Measure) 2 Rounds of 20-30 Meters of: High Knees Buttkickers Lateral Shuffle Over/Unders Walking Dead Inchworm to Push Up Walking Knee to Chest Backwards Sprint Sprint Zercher Yoke Carries (3 x 50 Ft) Metcon (Time) 5-10-5 Shuttle Run Metcon (AMRAP – Rounds and Reps) AMRAP 10…

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03/04/2015

CrossFit Granada Hills – CrossFit Warm-up CFGH Warm-up 2 (No Measure) 2 Rounds: 400m Run 5 Push Ups 10 Air Squats 200m Run 10 Sit Ups 5 Pull Ups Mobility Shoulder Hips Weightlifting Turkish Get Up (2-2-2-2-2-2) Work to the heaviest possible Metcon Metcon (Time) 21-15-9 KB Push Press 35/26 Bar Facing BurpeesRX+ 53/35

03/03/2015

Ilya, Kristi, Polina, Mike and Jorge Metcon (Distance) In teams of 2 60 Deadlifts 155#/115 Run 4x800m Row Max Distance RX+ 225#/185# Mobility Back Hamstring Calf

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