Workout of the day

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

HomeGrown CrossFit - CrossFit

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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: Metcon (Time)

12 Rounds

400m Run (Sub 30 step ups) *Scale to 200m if need.

9 Burpees

21 Air Squats

*Going longer in today's running (3miles or 4800m)

*This workout will likely last 30+ minutes

**In order to achieve the right stimulus, let's cap this workout at 40 min

C: Metcon (No Measure)

50-40-30-20-10:

Hollow Rocks *If hollow rock is to challenging - accumulate equal seconds in a hollow hold

After Each Set:

20 DB Alt Renegade Rows video (BB Pendlay rows)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

5 Minutes for quality
5 Push-up to Down Dog

10 Pausing Air Squats (2 Seconds in Bottom)

40 Single Unders (Sub Jumping Jacks)

B: Metcon (Time)

Cap 20 Min
50 KB DB Alt Sq Cleans (BB sq cleans)

100 Double Unders (Sub 200 single unders or 100 line hops)

50 Hand Release Push-ups (Sub Knee Pushups or 75 Plank Taps)

100 Double Unders

50 KB DB Alt Sq Cleans

C: Metcon (No Measure)

Alt On the min x 10:
1st min: max Bulgarian Split Squats (Tempo 4s down, up fast)(Left)

2nd min: max Bulgarian Split Squats (Tempo 4s down, up fast

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
:30s Slow Air Squats

:30s Spiderman

:30s Down Dog with calf stretch

3 Rounds

:30s Jumping Jacks

:30s Squat Jumps

:30s Mt Climbers

B: Metcon (Time)

On the min For 12min
6 KB DB Thrusters (hold both heads of DB or single arm thrusters each arm (BB thrusters)

6 KB DB Alt Power Snatches (BB power snatch)

6 Burpees

* If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock

OR

* Complete 12 Rounds for time.

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 8
max Strict HSPU or KB BB DB Press

every minute, complete 10 lemon squeezers

*start with lemon squeezers