March 31, 2021 - No Comments! 3/31/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Deadlift On the 1:30 x 5 Sets: 3 High Box Jumps 3 Deadlifts *Start Around ~60% 1RM & Build B: Metcon (Time) 5 Rounds15 Deadlifts (R+155/105, Rx125/85) 12 Box Jump Overs (R+24/20, Rx20/16″) 9 Front Squats
March 30, 2021 - No Comments! 3/30/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) HGX FIT – 3.30.2021 Deadlift: 10-8-6-4-2 Then 3x5 at 80% of heavy 2 above (Time Cap 30min) ***NO TNG*** REST 3min AMRAP 15 15 KB Russian Swings 15 KB Sumo Deadlift High Pull 15 KB Curtsy Lunge 15 KB Cyclist Squats
March 29, 2021 - No Comments! 3/29/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Overhead Squat Every 1:30 x 5 Sets 5 Sets: 1 Tempo Overhead Squat (5 Seconds Down) 2 Overhead Squats Set 1 – 50% of 1RM OHS Set 2 – 55% of 1RM OHS Set 3 – 60% of 1RM OHS Set 4 – 65% of 1RM OHS Set 5 – 70% of 1RM OHS Record Set 5 B: Metcon (4 Rounds for reps) AMRAP 3: 21 Overhead Squats (R+95/65, Rx 75/55) 21 Lateral Burpees Over Bar Time Remaining: Max Calorie Row Ski Bike Rest 3 Minutes AMRAP 3: 18 Overhead Squats (R+115/75, Rx 95/65) 18 Lateral Burpees Over Bar Time Remaining: Max Calorie Row Ski Bike Rest 3 Minutes AMRAP 3: 15 Overhead Squats (R+135/95, Rx 115/75) 15 Lateral Burpees Over Bar Time Remaining: Max Calorie Row Ski Bike Rest 3 Minutes AMRAP 3: 12 Overhead Squats (R+155/105, Rx125/85) 12 Lateral Burpees Over Bar Time Remaining: Max Calorie Row Ski Bike
March 28, 2021 - No Comments! 3/28/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (Time) LINDA'S BDAY WOD!
March 27, 2021 - No Comments! 03.27.21 HomeGrown AthletX - Functional Fitness View Public Whiteboard A.: Metcon (AMRAP - Rounds and Reps) AMRAP 20 Min 25 KB Swings (R+53/35, Rx44/26) 25 Box Jumps (R+24/20,Rx20/16) 25 Ab Mat sit -ups 250 m Run
March 26, 2021 - No Comments! 3/26/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (Time) CrossFit Open 21.3 A.: Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. F: 65 lb. for the front squats and thrusters M:95 lb. for the front squats and thrusters Time cap: 15 minTo learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here B.: Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight) Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk Time begins immediately following the completion of 21.3. Time cap: 7 minTo learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here
March 25, 2021 - No Comments! 3/25/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (No Measure) 3 Rounds8: Sumo Deadlifts 12: Romanian Deadlifts 16: Weighted Glute Bridges *Complete the Following After Each Round 1 Minute of Handstand Walk Practice or holds B: Metcon (Time) For Time [18 Minute Time Cap]:12 Box Jump Overs (R+24/20, Rx20/16″) 6 Burpee Pull-ups or 6 Bar Muscle Ups "X" Clean and Jerks Round 1: 15 Clean and Jerks (R+95/65, Rx 75/55) Round 2: 12 Clean and Jerks (R+115/85, Rx95/75) Round 3: 9 Clean and Jerks (R+135/105, Rx115/95) Round 4: 6 Clean and Jerks (R+155/125, Rx135/115) Round 5: 3 Clean and Jerks (R+175/145, Rx155/135)
March 25, 2021 - No Comments! 3/25/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) HGX FIT: 3.25.2021 Back: 8 Rounds 10 x Bent Over Row (wide grip) 10 x Pendlay Rows 10 x DB Bent Over Reverse Fly (Moderate-Heavy) 5 Strict Pull-ups (scale, Supine grip) EMOM 10 (Off the RIG) Min1 – Max effort BB Row (pronate grip) Min2 – Max effort BB Supine Row
March 24, 2021 - No Comments! 3/24/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (Weight) Hang Cluster LadderOn the 1:30 x 6 Sets: Set 1 – 10 CTB Pull-Ups + 3 Hang Clusters Set 2 – 10 CTB Pull-Ups + 3 Hang Clusters Set 3 – 10 CTB Pull-Ups + 2 Hang Clusters Set 4 – 10 CTB Pull-Ups + 2 Hang Clusters Set 5 – 10 CTB Pull-Ups + 1 Hang Cluster Set 6 – 10 CTB Pull-Ups + 1 Hang Cluster *Build in weight each set. * use a band on C2B if needed Record Heaviest single rep B: Metcon (Time) 3 Rounds: 15 Front Squats (R+95/65, Rx 75/55) 25 Double Unders 1000m Run 3 Rounds: 12 Thrusters (R+95/65, Rx 75/55) 25 Double Unders 1000m Run 3 Rounds: 9 Hang Squat Clean Thrusters (R+95/65, Rx 75/55) 25 Double Unders C: Metcon (No Measure) Static Position HoldsAccumulate The Following Totals: A) 2:00 Bottom of Front Squat (R+75/55, Rx 65/45) B) 2:00 Barbell Overhead C) 2:00 Bottom of Overhead Squat
March 23, 2021 - No Comments! 3/23/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (3 Rounds for reps) AMRAP 5: 400 Meter Run Max Rounds With Time Remaining: 12 Deadlifts (R+ 225/155, Rx 165/125) 12 Barbell Facing Burpees Rest 5 Minutes AMRAP 5: 400 Meter Run Max Rounds With Time Remaining: 8 Deadlifts (R+ 275/185, Rx 225/155) 8 Burpee Box Jumps (R+24/20, Rx20/16″) Rest 5 Minutes AMRAP 5: 400 Meter Run Max Rounds With Time Remaining: 4 Deadlifts (R+ 315/205, Rx245/175) 4 Burpee Box Jump Overs (R+24/20, Rx20/16″) B: Metcon (No Measure) Midline3 Rounds not for time 20 GHD Sit-Ups wall ball sit ups w/ feet anchored 1 min hollow hold