For Time: 800M Run 50 Burpees 50 Double Unders 50 KB Swings (53/35) 1000M Row


  Sounds about right! Front Squat (3RM) Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#


CrossFit Granada Hills – CrossFit Pull Skill Warm Up (No Measure) 3 Rounds of 6-10 Reps of: Calorie Row Medicine Ball Clean Strict Chins Push Jerk (6×3/3×1) Add weight across every set of the 6×3 ending with a heavy triple 3×1 will be done at the heaviest weight possible Metcon (AMRAP – Rounds) AMRAP 8…

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Gacia Snatch (Heavy Single) Hang Clean (Heavy Double) Metcon (Time) In Teams of 2: 60 Hang Squat Cleans 115#/85# 60 Burpees 60 Wall Balls


John 1000m Row (Time) Max Effort 1000m Row Metcon (Time) For Time: (15 minute cap) 100 Toe-to-Bar 5 Burpee penalty every time you drop from the bar


Doubles Unders are always more fun with friends Metcon (No Measure) Prowler Push Races Metcon (AMRAP – Rounds and Reps) Death by KB Thrusters(53/35) + Death by 10 Meters


After some heavy squatting Denisse and Antonio finishing up Helen.   400m Run 3 Rounds of 8-10 Reps: Hang Snatch High Pulls Behind the Neck Press (Wide Grip) Overhead Squat and then… 400m Row Hang Power Snatch (1 EMOTM 15 Minutes ) Build to the heaviest single possible Metcon (No Measure) 20 Rounds of: Tabata…

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Team members from LA Reign doing some pretty heavy deadlifting at the end of a Grid League match. Bent Over Row (3×6) Moderate weight; keep weight the same across all sets/reps Metcon (AMRAP – Reps) 5 Rounds of: 2 Minute Row 1 Minute Push Press 95#/65# 1 Minute Box Jump Overs 20”


Mike coaching a packed Saturday weightlifting class. Back Squat (5 RM) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups


Old School Oly (No Measure)   Power Snatch (5-5-3-3-3-3-3) For the sets of 5 use a close grip snatch. Switch to wide grip for the sets of 3 and keep it relatively light. Snatch (1-1-1-1-1) 5 heavy singles Hang Clean (8-8-6-4-4-3-3-3) Work to a moderately heavy 3 Behind The Neck Jerk (3×5) Add weight each…

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