October 18, 2019 - No Comments! Team Saturday! HomeGrown CrossFit - CrossFit View Public Whiteboard A. : Metcon (No Measure) 2 Rounds Farmers carry x 100m Hollow hollow hold x 1 min Handstand hold x 1 min B. : Metcon (Time) Team of 2 :: For Time: 250 m Run + 20 DB Thrusters + 20 Push ups 250 m Run + 20 DB Front rack lunges + 20 T2B 250 m Run + 20 DB DL + 20 V-ups 250 m Run + 20 DB Front rack lunges + 20 ring rows 250 m Run + 20 DB Manmakers + 20 Burpee over DBs DB (R+50/35, Rx45/25) *Run together *One person works at the time.
October 17, 2019 - No Comments! 10/18/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A1: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells A2: Crossfit Games Open 20.2 Masters (55+) (AMRAP - Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 35-lb/20-lb dumbbellsIntermediate A3: Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP - Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 hanging knee-raises 24 single-unders 35-lb/20-lb dumbbells
October 16, 2019 - No Comments! 10/17/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Coaches Warmup B: Metcon (3 Rounds for weight) Barbell Overhead Lunge Build to a Heavy at Each 1. 12 Alt Step Forward Barbell Overhead Lunge 2. 10 Alt Step Forward Barbell Overhead Lunge 3. 6 Alt Step Forward Barbell Overhead Lunge Rest as Needed Between Sets Note: Record weight used for each rep scheme C: Metcon (Time) 3 Rounds For Time: 20/15 Cal Row Bike Ski 15 Deadlifts (R+ 225/155, Rx 165/125) 15 Toes to Bar Rest 2min Between Sets
October 15, 2019 - No Comments! 10/16/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Coaches Warmup B: Front Squat (On the 2:00 x 5 Sets:) Set 1: 6 Reps Set 2: 4 Reps Set 3: 2 Reps Set 4: 4 Reps Set 5: 6 Reps Note: Record Set 3, 2 Reps C: Metcon (Time) 3 Rounds: 30/20 Cal Row Bike Ski 15 Chest to Bar Pull-ups ... Directly Into: 3 Rounds: 20 Alternating DB Snatches (R+50/35, Rx 40/25) 15 Thrusters (R+95/65, Rx 75/55)
October 14, 2019 - No Comments! 10/15/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Coaches Warmup B: Metcon (3 Rounds for time) Part #A For Time (12 Minute Cap): 50/35 Cals Row Bike Ski 50 Strict Handstand Push-ups REST 3min Part #B For Time (12 Minute Cap): 35 GHD Sit-ups or Ab mat 100' Handstand Walk or 10 wall walks 25 GHD Sit-ups or Ab mat 75' Handstand Walk or 7 wall walks 15 GHD Sit-ups or Ab mat 50' Handstand Walk or 5 wall walks REST 3min Part #C 3 Rounds For Time: 400m Run 21 Lateral Bar Burpees
October 13, 2019 - No Comments! 10/14/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Coaches Warmup B: Power Snatch (Complex) On the 2:00 x 5 Sets: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats *build if possible Note: Record heaviest 2rep Power Snatch C: Metcon (Time) 5 Rounds 12 Deadlifts (R+115/75, Rx 95/65) 9 Overhead Squats 6 Hang Power Snatches
October 11, 2019 - No Comments! Team Saturday! HomeGrown CrossFit - CrossFit View Public Whiteboard A. : Metcon (No Measure) Tabata 1. Alt Sit-ups/Russian twist 2. Plank/Supermans B. : Metcon (6 Rounds for time) Teams of 2: Every 5 min for 30 min ( 6 Rounds) 50 Wall Balls (R+20/14, Rx16/12) 30 Box jump overs (R+24/20, Rx20/16) 20 Pull Ups *One person working at the time.
October 10, 2019 - No Comments! 10/11/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes A1: Crossfit Games Open 20.1 Masters (55+) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/ 65lb 10 bar-facing burpees Time cap: 15 minutesCorrection on weight 65lb/45lb A2: Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 65 lb /45lb 10 bar-facing burpees* *May step over bar on burpees Time cap: 15 minutes
October 9, 2019 - No Comments! 10/10/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Coaches Warmup B: Clean and Jerk (Power Clean) Alternating On the Minute x 12 (6 Rounds): 1st Minute: 1 Power Clean + 1 Push Jerk 1 Power Clean + 1 Split Jerk *build if possible 2nd Minute: 25-50' Handstand Walk or 5 wall walks Note: Record heaviest Power Clean + Split Jerk C: Metcon (Time) Teams of 2(30 Minute Cap): 60 Clean and Jerks (R+135/95, Rx 115/75) 400m Team Run 10 Rope Climbs 400m Team Run 100 Bar over Burpees 400m Team Run 10 Rope Climbs 400m Team Run 60 Clean and Jerks
October 8, 2019 - No Comments! 10/9/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Coaches Warmup C: Snatch On the 1:30 x 5 Sets: 1 Hang Snatch High Pull 1 Hang Squat Snatch 1 Snatch High Pull 1 Squat Snatch Note: Record heaviest Snatch C: Metcon (4 Rounds for time) On the 5:00 x 4 Rounds: 20 Double Dumbbell Deadlifts (R+60/40, Rx 50/30) 20 Wallballs (R+20/14, Rx 16/12) 20/15 Cal Row Bike Ski