August 16, 2015 - No Comments! 8.17.15 HomeGrown CrossFit - Level 1 Group Class A: Push Jerk (EMOM for 7:00 – 3 Power Clean & 1 Push Jerks) -65% of 1RM Push Jerk -R+ add wt. each min to a max triple B: Metcon (Time) 21-15-9 Power Cleans (Rx205/135, Rx165/115#) Burpee Box Jump Overs (R+30/24, Rx24/20") (Jump up, STEP DOWN)
August 14, 2015 - No Comments! 8.14.15 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Weight) 1a) 4 Round not for time Ring Dips R+8 (add wt if too easy) Rx6 Scaled 4 w/ band -Rest 1:00 Snatch Balance (3 Snatch Balance ) 1b) 4 Rounds -Heaviest possible -Rest 1:00 B: Metcon (AMRAP - Reps) 5 Rounds 1:00 ME Strict HSPU (R+add 10# plate deficit each round, Rx 1 Brown mat, Scaled use ab mats) 1:00 ME Double-Unders 1:00 ME Row Cal 1:00 Rest *ME=max effort *Score is total reps
August 13, 2015 - No Comments! 8.13.15 HomeGrown CrossFit - Level 1 Group Class A: Metcon (No Measure) 1a) 4 Rounds R+4 Strict Pull-ups +3 C2B Pull-ups + 2 Bar MU Rx 3 Strict Pull-ups +2 C2B Pull-ups + 1 Bar MU Scaled 6 Strict Pull-ups -Rest 1:00 Back Squat (3 BS work to a near 3RM) 1b) 4 Rounds -No misses -Rest 1:00 B: Metcon (Time) AMRAP 12min 50m Prowler Push R+&Rx 90/50 14 Front Rack Alt Step Reverse Lunges (R+115/75, Rx95/65#) 7 Shoulder 2 Overhead
August 12, 2015 - No Comments! 8.12.15 HomeGrown CrossFit - Level 1 Group Class A: Hang Snatch (5 Hang Sq Snatch) -Just above knee -5 heavy singles -No misses -Rest as needed B: Metcon (Time) 7 Rounds 75m Shuttle Run (12.5m down&back, 25down&back) 20 KB Goblet Squats (R+70/53, Rx53/36#) 15 KB Swings Rest 1:00
August 10, 2015 - No Comments! 8.11.15 HomeGrown CrossFit - Level 1 Group Class A: Front Squat (3 FS – work to a near 3RM) 1a) 4 Rounds (no misses) - Rest 2:00 Metcon (4 Rounds for reps) 1b) 4 Rounds 1:00 ME Strict HSPU R+ Deficit Rx Strict HSPU Scaled Handstand Holds – Rest 2:00 B: Metcon (Time) 15-12-9 Power Snatches (R+115/75, Rx95/65#) Burpee Box Jumps 24/20″ Skin the cat *Skin the cat R+ st legs, Rx bend legs, scaled K2E
August 10, 2015 - No Comments! 8.10.15 HomeGrown CrossFit - Level 1 Group Class A: Power Snatch (EMOM for 7:00 – 5 Power Snatches:) Begin at 65% of 1RM Power Snatch R+ T&G add weight each minute to a max set of 5 B: Metcon (Time) 9-7-5 Thrusters (R+185/115, Rx155/85#) Muscle-Ups (Scaled 9 pull-up+9 dips, 7pullup+7dips, 5pullup+5dips)
August 7, 2015 - No Comments! 8.7.15 HomeGrown CrossFit - Level 1 Group Class *BOOTCAMP HAS STARTED. FREE for all members and the 1st class is FREE for all friends. Open to all levels. *All HGX APPAREL will be 60% off. GET SOME! A: Metcon (Weight) 1a) 4 Round not for time Ring Dips R+8 (add wt if too easy) Rx6 Scaled 4 w/ band – Rest 1:00 Snatch Balance (3 Snatch Balance) 1b) 4 Rounds -Heaviest possible -Rest 1:00 B: Metcon (Time) 30 Burpee Box Jumps 24/20″ 30 DB Hang Power C&J (two dumbbells) R+60/40, Rx50/20# 30 Burpee Box Jumps 24/20″
August 6, 2015 - No Comments! 8.6.15 HomeGrown CrossFit - Level 1 Group Class *BOOTCAMP HAS STARTED. FREE for all members and the 1st class is FREE for all friends. Open to all levels. *All HGX APPAREL will be 60% off. GET SOME! A: Metcon (No Measure) 1a) 4 Rounds R+4 Strict Pull-ups + 3 Kipping Pull-ups + 2 Bar MU Rx 3 Strict Pull-ups +2 Kipping Pull-ups + 1 Bar MU Scaled 6 Strict Pull-ups -Rest 1:00 Back Squat (3 BS work to a near 3RM) 1b) 4 Rounds (no misses) -Rest 1:00 B: Metcon (Time) 4 Rounds Run 400m 20 KB Swings (R+70/53, 53/36#) Rest 1:00
August 5, 2015 - No Comments! 8.5.15 HomeGrown CrossFit - Level 1 Group Class *BOOTCAMP HAS STARTED. FREE for all members and the 1st class is FREE for all friends. Open to all levels. *All HGX APPAREL will be 60% off. GET SOME! A: Hang Clean (5x2 Hang Sq Clean @70%) (just above knee) – Rest as needed B: Metcon (Time) Run 400m 25 Step Lunges Front Rack (R+115/75, Rx 95/65#) 25 TTB Run 800m 25 TTB 25 Step Lunges Front Rack Run 400m
August 4, 2015 - No Comments! 8.4.15 HomeGrown CrossFit - Level 1 Group Class *BOOTCAMP HAS STARTED. FREE for all members and the 1st class is FREE for all friends. Open to all levels. *All HGX APPAREL will be 60% off. GET SOME! A: Front Squat (4 FS @ 75% of 1RM) 1a) 4 Rounds – Rest 2:00 Metcon (4 Rounds for reps) 1b) 4 Rounds R+&Rx 1:00 ME Strict HSPU Scaled Handstand Holds – Rest 2:00 B: Metcon (Time) 100m Suitcase Carrie 24 Single Arm Swings (12 each arm) 1min Plank Hold on Rings 100m Suitcase Carrie 16 Single Arm Swings (8 each arm) 1min Plank Hold 100m Suitcase Carrie 12 Single Arm Swings (6 each arm) 1min Plank Hold * Single Arm Suitcase Carrie DB/KB (R+55/35, Rx45/25) (switch arms as needed) *Single Arm Swings DB/KB (only come to parallel) *Plank holds stay hollow, R+ externally rotate hands, Scaled Plank on ground
