HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

6 Rounds
100m Run (Sub 30 jumping jacks)

10 Romanian Deadlifts

20 Bent Over Rows

B: Metcon (Time)

5 Rounds: (20 min cap)
400m Run (Sub 80 Mt Climbers or 40 Box Jumps/step ups)

21 KB Plate DB Swings

9 Strict Pull-ups (Sub 9 KB DB Rows per side)

C: Metcon (No Measure)

3 Rounds
9 Single Legged Deadlifts (Left)

9 Single Legged Deadlifts (Right)

15 Stiff-Legged Sumo Deadlifts

21 Weighted Glute Bridges

*can be done with KB BB or DB

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
:30s Mt Climbers

:30s Samson

:30s Push-up to Down Dog

:30s Slow Air Squats

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
20 KB DB Alt Power Snatches (or BB Power snatch)

40 Box Jumps (40 step ups, 80 Over and Back DB Hop or line hops)

20 KB DB OH Reverse alt step Lunges (Switch arms at the 10 rep mark and continue to alt legs each rep)

40 Box Jumps

*Goal 3+rounds

C: Metcon (5 Rounds for reps)

On the Minute for 5 min:
6 Hand Release Push-ups

then max strict press (Single Arm KB DB Strict Presses switch arms every 5 reps)

HomeGrown CrossFit - CrossFit

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A. : Warm-up (No Measure)

3 Rounds

20 Reverse Lunges (10 each side)

20 Thoracic Rotations (10 each side)

20 Shoulder Taps

40 Jumping Jacks

then ...

3 Rounds

40 -Sec Squat Hold

40 Flutter Kicks

10 DB/KB Single arm Arnold Press (10 each arm) (BB Strict Press)

B.: Metcon (No Measure)

For Time:

1000 m Run

100 Power Cleans

80 Step-ups

60 Ground to overhead

40 Weighted Sit ups

20 KB/DB or Plate Swings

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A: Warm-up (No Measure)

Running Line Drills
Over the Hurdle

Knee to Chest

Cradle Stretch

Quad stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Arm circles with a toe touch

High Knees

Butt Kickers

Side Shuffles

B: Warm-up (No Measure)

KB BB DB Warm-up
:30s each (:15s each side if one KB DB)

Deadlift

Hang Power Clean

Front Squat

Strict Press

C: Metcon (Time)

20min CAP
10-9-8-7-6-5-4-3-2-1:

Clusters (sq clean thruster)

200m Run (Sub 20x10 Shuttle Runs or 50 Mt Climbers -R/L=2)

D: Metcon (Time)

3 Rounds
50' Overhead Walking Lunges or 15 Alt Step Forward Lunges (if single object R arm)

15 Deadlifts (if single object R arm)

50' Overhead Walking Lunge (if single object L arm)

15 Deadlifts (if single object L arm)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

8 Rounds
:20s Spiderman

:10s Mt Climbers

Then

8 Rounds

:20s Single Unders, or Jumping Jacks

:10s Air Squats

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
(Goal 8-12 rounds)

10 Burpees

25 Double Unders (Subs - 40 Single Unders, 25 Double Taps, or 50 Line Hops

C: Metcon (AMRAP - Reps)

AMRAP 6
Max Reps Strict Presses

On the Minute: 10 Sit-Ups

*Within the 6min window, complete as many strict presses as possible

*You can use one DB or KB and alternate hands as you see fit, but recommend changing every 5-10 reps

*You can also use two DB or BB but should be light enough that you can do 10+ reps unbroken

*The sit-ups will be at the (0-1-2-3-4-5) min mark

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
:30s Single Unders or DU

:30s Samson (each side)

:30s Slow Air Squats

B: Warm-up (No Measure)

KB BB DB Warm Up
10 Deadlifts (if one object 5 each side)

10 Hang Power Clean + Strict Press

10 Front Squats

10 Front Rack Step Back Alt Lunges

C: Metcon (5 Rounds for reps)

5 Rounds x AMRAP 3:
60 DU (Subs- 60 Over and Back DB Hops or 60 Line Hops)

20 Jump split alt Lunges (Subs - Regular Lunges, Jumping Air Squats or Air Squats)

Max Rounds "Macho Man"

*3min on and 1min off in these quick interval pieces

*After working through the DU and jumping lunges, you'll complete max rounds of "Macho Man" until the 3-min mark

D: Metcon (No Measure)

3 Rounds
9 Tempo Bent Over Rows (3sec down, up fast)

21 Banded Good Mornings (No Band you can hold BB KB DB across chest or back)

9 Tempo Bent Over Rows

21 Banded Pull Apart (No Band - do Good Mornings again)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

:30s Spidermans

:30s butt kicks in place

:30s Mt Climbers

:30s high knees in place

:30s Frog Hops

:30s butt kicks in place

:30s Push-up to Down Dog

:30s high knees in place

:30s Air Squats

:30s butt kicks in place

:30s perfect Burpees (work on form not speed)

B: Metcon (Time)

25min CAP
400m Run (Sub - 30 x 10m Shuttle Runs, 35 Box Jumps or 35 Tuck Jumps (knees above hip crease)

18-24-30

Deadlifts (9-12-15 if single DB KB Each Side)

Lateral Burpees

800m Run (Sub - 60 x 10m Shuttle Runs , 50 Box Jumps, or 50 Tuck Jumps (knees above hip crease)

30-24-9

Deadlifts

Lateral Burpees

400m Run

C: Metcon (No Measure)

Alt On the Min x 10 (5 Rounds):
Min 1: Max Reps Floor Press

Min 2: Max Hollow Rocks (Scale to Hollow hold or Front Plank hold)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

5-4-3-2-1:

Inchworm to Push-ups

After Each Set:

:30s Hollow Hold

:30s Hope Over and Back DB

:30s Front Squats or Goblet Squats (Light Weight)

B: Metcon (Time)

21-15-9:

Thruster

Strict Pull-ups (Subs KB BB DB Bent Over Rows)

C: Metcon (No Measure)

3 Rounds
:30 Static Weighted Bulgarian Split Squat (Left)

:30 Max Unweighted Bulgarian Split Squats (Left)

:30 Static Weighted Bulgarian Split Squat (Right)

:30 Max Unweighted Bulgarian Split Squats (Right)

Rest 1 Minute Between Rounds

HomeGrown CrossFit - CrossFit

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A: Bert (Time)

For time:

50 burpees

400-m run

100 push-ups

400-m run

150 walking lunges

400-m run

200 squats

400-m run

150 walking lunges

400-m run

100 push-ups

400-m run

50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here
SCALE option - Cut reps in half, but keep the run the same (if need be, 200M)

HomeGrown CrossFit - CrossFit

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A.: Metcon (No Measure)

"OH NO CURTIS P"

Benchmark WOD

For Time

100 Curtis P's (105/70 lb)

One rep of "Curtis P" complex is one Power Clean, one Forward Lunge (each leg), and one Push P

press.

BB/DB

KB Alternating sides

Designed to be done in "under an hour." - Scaled to 75 Reps if needed it.

Time Cap: 40 Min