November 17, 2019 - No Comments! 11/18/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Row, Bike or Ski5 Rounds, Not for Score: 1:00 - Light Pace :40s - Moderate Pace :20s - Fast Pace B: Metcon (AMRAP - Rounds and Reps) AMRAP 16'12 Hang Power Cleans (R+155/105, Rx125/85) 12 Burpee Box Jump Overs (R+24/20, Rx20/16) 12 Push Jerks 12 Bar Muscle-ups
November 15, 2019 - No Comments! Team Saturday! HomeGrown CrossFit - CrossFit View Public Whiteboard A. : Metcon (Time) Teams of 2 1 mile Run 60 Toes to bar 60 Hang Power Cleans (R+95/65, Rx75/55) 60 Burpees 60 Push Presses (R+95/65, Rx75/55) 800 m Run 60 Push Presses 60 Burpees 60 Hang Power Cleans 60 Toes to bar 400 m Run *One person works at the time. *Run together
November 14, 2019 - No Comments! 11/15/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Muscle Snatch (Technique) On the Minute x 5: 3-Position Muscle Snatch (hi hang, knee, floor) 3 Overhead Squats Record heaviest Muscle Snatch complex B: Metcon (Weight) On the Minute x 7:Power Snatch Overhead Squat Squat Snatch *build up if possible Record heaviest complex C: Metcon (Time) 25' Double DB Front Rack Walking Lunge (R+50/35, Rx 40/25) 3-6-9-12-15-18-21: Strict Pull-ups * (25' =wall ball wall to post in the center of room)
November 13, 2019 - No Comments! 11/14/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Front Squat 5 Sets, rest as needed: 1 Pausing Front Squat* 1 Front Squat *(3) Pauses: - 1sec at Parallel - 1sec at Bottom - 1sec at Parallel Record heaviest set B: Metcon (Time) Teams of 2, AMRAP 25min20 Front Squats (R+115/75, Rx 95/65) 10 Burpee Box Jump Overs (R+24/20, Rx20/16) 20 Supine Bar Rows 250m Heavy Object Run together pass object as needed *One person works at a time. Split work as needed. Heavy Object could be anything (Keg, sandbag, KB, DB, your partner, plate)
November 12, 2019 - No Comments! 11/13/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 4 Sets, Not for Time: 10-40 Unbroken Double-Unders then Bar Muscle-ups skill work B: Metcon (Time) 1000m Row 75/50 Cal Bike or Ski 10 Bar Muscle-Ups 40 DB Box Step-Ups (R+50/35, Rx 40/25), (R+24/20, Rx20/16) 10 Bar Muscle-Ups 75/50 Cal Bike or Ski 1000m Row
November 11, 2019 - No Comments! 11/12/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (Weight) Skill ConditioningOn the 2:00 x 5 Sets: 50' Handstand Walk Practice or 5 wall walks 3 Hang Power Cleans *Aim is to build to a heavy triple over the five rounds. Record heaviest triple B: Metcon (AMRAP - Rounds and Reps) AMRAP 1212/9 Cal Row Bike Ski 12 Deadlifts (R+155/105, Rx125/85) 9 Hang Power Cleans 9 Strict HSPU or DB Press
November 10, 2019 - No Comments! 11/11/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (Time) 1 Mile Run 24, 21, 18, 15, 12, 9, 6, 3 V-ups HR Push ups 1 Mile Run
November 7, 2019 - No Comments! 11/8/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. A1: Crossfit Games Open 20.5 Masters (55+) (Time) For time, partitioned any way: 40 chest to bar pullups 80-cal. row 120 wall-ball shots 20/10 lb ball to 9 ft Time cap: 20 min. A2: Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time) For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball shots, 14/10 lb ball to 10/ 9 ft. Time cap: 20 min.
November 6, 2019 - No Comments! 11/7/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) On the 4:00 x 5 Rounds: 500m Run 15 Push ups 5 Power Cleans Build weight across the five rounds. B: Metcon (No Measure) For 12 min Minutes 1+2 - Recovery Paced Row Bike Ski Minute 3 - Handstand Walk Practice Minutes 4+5 - Recovery Paced Row Bike Ski Minute 6 - Handstand Walk Practice Minutes 7+8 - Recovery Paced Row Bike Ski Minute 9 - Handstand Walk Practice Minutes 10+11 - Recovery Paced Row Bike Ski Minute 12 - Handstand Walk Practice
November 5, 2019 - No Comments! 11/6/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Handstand positioning and skill work B: Metcon (3 Rounds for calories) 3 Rounds (24:00 total)In a 3:00 Window Max unbroken Strict HSPU 12 CTB Pull-Ups (Sub Jumping C2B pull ups) Max Calorie Row Bike Ski Rest 1:00 In a 3:00 Window Max unbroken Strict HSPU 12 Box Jump Overs (R+24/20, Rx20/16″) Max Calorie Row Bike Ski Rest 1:00
