22Nov
HomeGrown CrossFit - CrossFit
A.: Metcon (Time)
Teams of 3
For Time:
100/75 Cal Row/Bike/Ski
100 Box jump overs (R+24/20, Rx20/16)
100 Power Snatches (R+95/65, Rx75/55)
100 Thrusters (R+95/65, Rx75/55)
100 Chest to Bar
100 Thrusters
100 Power Snatches
100 Box jump overs
100/75 Cal Row/Bike/Ski
*One person works at the time
CAP: 40 min
21Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Every 4 min for 3 Rounds
50' DB Walking Lunges
*build wt each round
B: Metcon (No Measure)
On the Minute x 20 (5 Rounds):
Minute 1 - 50 Double-Unders
Minute 2 - 25 AbMat Sit-Ups
Minute 3 - Max Cal Row Bike Ski
Minute 4 - Rest
20Nov
HomeGrown CrossFit - CrossFit
A: Metcon (4 Rounds for reps)
Optional wear a 20/14# weight vest
On the 3:00 x 4 Rounds:
2 Rope Climbs (Sub Rope K2E)
15 Kettlebell Swings (R+70/53, Rx 53/44)
Time remaining - Max Strict HSPU
B: Metcon (Time)
250m Run
27 Supine Bar Rows
27 Burpees
27 Calorie Row Bike Ski
250m Run
21 Supine Bar Rows
21 Burpees
21 Calorie Row Bike Ski
250m Run
15 Supine Bar Rows
15 Burpees
15 Calorie Row Bike Ski
19Nov
HomeGrown CrossFit - CrossFit
A: Metcon (5 Rounds for time)
On the 2:00 x 5 Sets:
9 Overhead Squats (R+115/75, Rx 95/65)
6-9 CTB Pull-Ups
*Take OHS barbell from the floor
B: Metcon (3 Rounds for calories)
3 Rounds
Every 4min
45m Shuttle Runs (0 to 15m back, then 0 to 30m back, then 0 to 45m back)
5 DB Man Makers (push up, row R, row L, sq clean thruster) (R+50/35, Rx 40/25)
Max Calorie Row Bike Ski
Rest 2min Between Rounds.
*recorded max cals
18Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
3:00 Row, Bike or Ski
Between sets, 20 GHD Sit-Ups or Ab mat sit ups
*In every 3:00 interval, the aim is to gradually increase our speed.
Minute 1 - Light Pace
Minute 2 - Moderate Pace
Minute 3 - Moderate/Fast Pace
B: Push Jerk
On the 2:00 x 5 Sets:
3 Push Jerks
*Barbell taken from the rack.
Aim is to build to heavy.
Record heaviest triple
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 12
15 Push Jerks (R+115/75, Rx 95/65)
30 Air Squats
60 Double Unders
17Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Row, Bike or Ski
5 Rounds, Not for Score:
1:00 - Light Pace
:40s - Moderate Pace
:20s - Fast Pace
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 16'
12 Hang Power Cleans (R+155/105, Rx125/85)
12 Burpee Box Jump Overs (R+24/20, Rx20/16)
12 Push Jerks
12 Bar Muscle-ups