September 30, 2019 - No Comments! 10/01/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Coaches Warmup B: Metcon (AMRAP - Reps) AMRAP 6min1 Strict Handstand Push-up 1 Strict Pull-up 2 Strict Handstand Push-up 2 Strict Pull-ups 3 Strict Handstand Push-up 3 Strict Pull-ups ... Continue to add (1) rep to each movement until the cap is reached. C: Metcon (Time) 5 Rounds15 KBS (R+70/53, Rx 53/44) 400m Run 40 Double Unders (Sub 80 singles)
September 29, 2019 - No Comments! 9/30/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 15 Hollow Rocks 18 Empty Barbell Good Mornings 21 Ab mat Sit-ups 24 Hip Extensions B1: Overhead Squat (Tempo) 3 Sets of 1 Tempo: 5 sec down B2: Overhead Squat (Pausing) Pausing Overhead Squat 3 Sets of 1 Pause: 2 sec in Bottom C: Metcon (Time) 2 Rounds25 Overhead Squats (R+115/75, Rx 95/65) 35/25 Cal Row Bike Ski
September 27, 2019 - No Comments! Team Saturday! HomeGrown CrossFit - CrossFit View Public Whiteboard A.: Metcon (AMRAP - Rounds and Reps) Teams of 2 35 Min AMRAP 400 m Run *Together 50 DB Deadlifts (R+50/35, Rx45/25) 50 Hand Release Push-ups 50 Wall Ball (R+20/14, Rx 16/12) 50 Toes to Bar 50 DB Front Squats 50 Burpees over the DBs 50 DB Hang Clean & Jerks *One person working at the time.
September 26, 2019 - No Comments! 9/27/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Coaches Warmup B: Hang Clean (Technique) On the 1:30 x 5 Sets: 1 Pausing Clean Pull (Pause at knee 2sec) 1 Hang Squat Clean 1 Front Squat Note: Record heaviest Hang Squat Clean C: Metcon (AMRAP - Rounds and Reps) AMRAP 15min60 Double Unders (sub 120 singles) 30/24 Calorie Row Bike Ski 5 Power Cleans (R+165/110, Rx145/85) 5 Hang Squat Cleans 5 Squat Cleans
September 25, 2019 - No Comments! 9/26/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Rounds10 DB Split Squats (10each leg) 10 DB Romanian Deadlift 10 Banded Lat Pull Downs 10 Banded Tri Extensions B: Split Jerk OTM x 10 - 1 Jerk Drive + 1 Split Jerk *The jerk drive is a partial jerk movement to strengthen the dip and drive portion of the jerk. Note: Record heaviest Split Jerk C: Metcon (Time) Buy-In: 1 Mile Run 21-15-9: Deadlifts (R+ 225/155, Rx 165/125) Box Jump Overs (R+24/20, Rx20/16″) Toes to Bar Cash-Out: 1 Mile Run
September 24, 2019 - No Comments! 9/25/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Coach Warmup B: Power Clean (Technique) B1) Clean Pull - 3 Sets of 3 B2) Clean High Pull - 3 Sets of 3 B3) Power Clean - OTM x 8 - 2 Reps Note: Record heaviest Power Clean for 2 reps C: Metcon (Time) 2K Row ... Directly into: 10 Rounds: 3 Power Cleans (R+155/105, Rx125/85) 6 Push-ups 9 Air Squats
September 23, 2019 - No Comments! 9/24/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Rounds5-10 Strict Toes to Bar :15 Second Chin Over Pull-up Bar Hold :30 Second Hollow Hold :45 Second Overhead Squat Hold B: Power Snatch (Technique) B1) Snatch Pull - 3 Sets of 3 B2) Snatch High Pull - 3 Sets of 3 B3) Power Snatch - OTM x 8: 2 Reps Note: Recored heaviest Power Snatch for 2 reps C: Metcon (AMRAP - Rounds and Reps) AMRAP 20min20 DB Alt Snatches (R+50/35, Rx 40/25) 15/12 Cal Row Bike Ski 20 Single DB Box Step-Ups (R+24/20, Rx20/16) 9 Bar Muscle-ups
September 22, 2019 - No Comments! 9/23/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Rounds10 each side DB S-arm Hollow Flutter kicks 10 each side S-arm DB Turkish sit ups 10 each side S-arm DB work Z Press B: Metcon (Time) R+21-15-9, Rx 15-9-6 Strict Pull-ups Strict Handstand Push-ups C: Metcon (Time) 800m Run 50 Thrusters (R+75/55, Rx 65/45) 800m Run 25 Bar over Burpees 800m Run 50 Thrusters
September 20, 2019 - No Comments! Team Saturday! HomeGrown CrossFit - CrossFit View Public Whiteboard A. : Metcon (Time) Teams of 2: 15 Tire flips 40 Burpee box jump overs (R+24/20; Rx20/16) 100 Partner Med-ball sit ups (R+ 20/14; Rx 16/12) 50 Ring Rows 100 Cal row/bike/ski 40 Burpee box jump overs 15 Tire flips *One person works at the time
September 18, 2019 - No Comments! 9/19/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 Rounds21 Weighted Sit-Ups 21 V-Ups B: Metcon (5 Rounds for reps) On the 2:00 x 5 Sets50' Single Dumbbell Overhead Walking Lunge (R+50/35, Rx 40/25) Max Strict Handstand Push-ups or on a box or DB presses in Time Remaining C: Metcon (Time) Teams of 2. Split work as needed. One person works at a time.100/70 Cal Row Bike Ski 100 Box Jump Overs (R+24/20, Rx20/16) 100 Power Snatches (R+95/65, Rx 75/55) 10 Rope Climbs (20 K2E low ropes) 100 Power Snatches (R+75/55, Rx 65/45) 100 Box Jump Overs 100/70 Cal Row Bike Ski