29Jan
HomeGrown CrossFit - CrossFit
A: Metcon (Weight)
Barbell Complex
Every 1:30 min x 5 Sets:
3 Power Cleans
1 Split Jerk
Set 1: 65% of 1RM Clean & Jerk
Set 2: 70% of 1RM Clean & Jerk
Sets 3-5: Build to a Heavy Complex
Note: Record heaviest complex
B: Metcon (No Measure)
EMOM 30
Min 1: 6 Deadlifts (R+185/135, Rx155/115) + 14 Lateral Bar Hops (over and back is 2)
Min 2: 100m Sprint
Min 3: 10 Pushups (Scale to Knees or on bench) + 15 Jump Squats
Min 4: 15 Russian KBS (R+70/53, Rx 53/44)
Min 5: 35sec Plank
Min 6: Rest
26Jan
HomeGrown CrossFit - CrossFit
A: Back Squat (Wave - 20min Cap)
Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 2 Reps @ 98%
Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%
Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%
Note: Record Set 9
B: Metcon (Time)
3 Rounds: (12min Cap)
50 Air Squats
10 Power Clean & Jerks (R+135/95, Rx 115/75)
25Jan
HomeGrown CrossFit - CrossFit
24Jan
HomeGrown CrossFit - CrossFit
A. : 31 Heroes (AMRAP - Reps)
31 Minute AMRAP of:
Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"
Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
*Run with 45#/25# plate
*Scale rope climbs with rope K2E
*The 31Heroes WOD was specifically designed to remember the 31 fallen heroes of August 6, 2011 and honor their legacy of sacrifice.
23Jan
HomeGrown CrossFit - CrossFit
A: Front Squat (12 min Cap)
On the Minute x 9:
On the 0: 1 Front Squat @ 78%
On the 1: 1 Front Squat @ 81%
On the 2: 1 Front Squat @ 84%
On the 3: 1 Front Squat @ 81%
On the 4: 1 Front Squat @ 84%
On the 5: 1 Front Squat @ 87%
On the 6: 1 Front Squat @ 84%
On the 7: 1 Front Squat @ 87%
On the 8: 1 Front Squat @ 90%
Note: Record set at 90%
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
1 Deadlift (R+405/285, Rx 385/265) *Scale to approx 80%-85% of your 1 Rep Max.
This should be a weight that is a little scary and very challenging, but one that allows you to move well without failing.
The goal is not to go prescribed here, but rather to lift something outside your comfort zone that is heavy for a single rep
10 Toes to Bar *Scale to Hanging Knee Raise to chest or waist
15 Bar Facing Burpees
Note: Record your DL weight in comment box
22Jan
HomeGrown CrossFit - CrossFit
A: Hang Power Snatch
On the Minute x 8:
2 Hang Power Snatches
Technique based loads.
Note: Record heaviest set
B: Metcon (No Measure)
EMOM 30
Min 1: 15 DB Bench Press *Should be tough but unbroken
Min 2: 15/12 Cal Row *Scale to 12/10 - :40ish seconds work
Min 3: Max Barbell Curls (R+45/35, Rx 33/15)*Approx 10-20 Reps
Min 4: 15 Russian KB Swings (R+70/53, Rx 53/44)
Min 5: 12/10 Cal Bike or Ski
Min 6: Rest