03Jul
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
ONE CLASS AT 9AM
IN TEAMS OF 3, COMPLETE 1776 REPS OF YOUR CHOICE. YOU MAY NOT, AS A TEAM, DO MORE THAN 200 REPS IN ANY EXERCISE, AND EVERYONE MUST DO AT LEAST 10 REPS OF EACH MOVEMENT. ONE PERSON WORKS AT A TIME.
KETTLEBELL SWINGS (R+53/35, Rx44/26)
PUSHUPS
BURPEES
PULL-UPS
AB MAT SIT-UPS
HOLLOW ROCKS
CAL ROW OR BIKE
JUMP ALT LUNGES
WALL BALLS (R+20/14, Rx 16/12)
GHD HIP EXT
DB PUSH PRESS
DB RENEGADE ROWS
*Also as one giant team every time you change movements push a sled. All three Red, White and Blue sleds have to travel 100m.
Independence Day, commonly known as the Fourth of July, is a federal holiday in the United States commemorating the adoption of the Declaration of Independence on July 4, 1776, declaring independence from the Kingdom of Great Britain. Independence Day is the national day of the United States
02Jul
HomeGrown CrossFit - CrossFit
A: Metcon (6 Rounds for reps)
Strict Handstand Pushups
6 Sets at 30% of Max Strict HSPU
pick a number and stick with it
*Record total for each round
B: Overhead Squat
5 Sets:
1 Tempo Overhead Squat*
1 Overhead Squat
2 Snatch Balance
*Tempo - 5 sec to find the bottom position. 2 sec pause in bottom.
*start @ 60% OHS and build
Note: Record heaviest set
C: Metcon (3 Rounds for reps)
Part #1
In a 5:00 Window...
100 Double-Under Buy-In (Sub 200 Single Unders)
Time remaining, AMRAP:
12 Overhead Squats (R+95/65, Rx 75/55)
4 Burpee Box Jump Overs (R+24/20, Rx20/16″)
Rest 2:00
Part #2
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats (R+115/75, Rx 95/65)
4 Burpee Box Jump Overs
Rest 2:00
Part #3
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats (R+125/85, Rx115/75)
4 Burpee Box Jump Overs
01Jul
HomeGrown CrossFit - CrossFit
A: Metcon (5 Rounds for weight)
Clean Primer
3 Sets:
1 Clean Pull
1 Clean High Pull
... Followed by:
"On the 1:30" x 5 sets:
1 Hang Power Clean
1 Power Clean
*build in weight
B: Metcon (Time)
15 Power Cleans (R+155/105, Rx125/85)
800m Run
10 Power Cleans
500m Run
5 Power Cleans
250m Run
30Jun
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
10-8-6-4-2:
Ring Rows
Supermans
Air Sq
B: Back Squat
On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 85%
On the 2:00... 1 Rep @ 90%
On the 4:00... 3 Reps @ 90%
On the 6:00... 1 Rep @ 95%
On the 8:00... 1 Rep @ 100%
On the 10:00... 1 Rep @ 100%+
*try for a new PR
C: Metcon (7 Rounds for time)
On the 2:00 x 7 Rounds (14min Total):
3 Bar Muscle-Ups
1 Hang Power Snatch (R+125/85, Rx115/65)
1 Overhead Squat
1 Hang Squat Snatch
*try to make the HPS, OHS and the HSS unbroken
Note: Only click R+/Rx if you complete Bar MU
28Jun
HomeGrown CrossFit - CrossFit
A. : Metcon (No Measure)
2 Rounds
100 m jog
10 Suitcase DL(R/L)
10 Shoulder Taps in push up plank
30 Plate hops
B. : Metcon (Time)
In teams of 2 :
3 Rounds total:
30 Thrusters (R+95/65, Rx75/55)
30 Cal row/bike
60 Wall ball (R+20/14, Rx16/12)
30 Cal row/bike
30 Thrusters
27Jun
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Round
40 Banded Pull-Aparts (at chest)
40 Banded Push Downs (attach band to pull up rig)
B: Metcon (Weight)
Weighted Pull-Up + Front Squat
Alternating OTM for 10min
Even - 5 Strict Weighted Pull-Ups
Odd - 5 Front Squats
*build up in wt
Note: Record heavy 5 reps/Front squats
C: Metcon (Time)
3 Rounds
50' DB OH Walking Lunge (left arm) (R+50/35, Rx 40/25)
10 Single leg DB DL (Left leg)
10 Single leg DB DL (Right Leg)
50' DB OH Walking Lunge (right arm)
20 Alt DB Renagade Rows
*Renagaed Row = in prone position left arm row, right arm row
*50'=wall ball wall to pullup rig