26Jun
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches Warmup
B: Metcon (Weight)
Barbell Cycling
On the 2:00 x 5 Rounds
3 Power Clean and Jerks
2 Thrusters
1 Squat Snatch
*Complex does not need to be completed unbroken.
*build up in wt
Note: Record heaviest complex weight
C: Metcon (3 Rounds for reps)
Part #1 – In a 10:00 Window:
Run 1 Mile
Time Remaining, Max Power Clean and Jerks (R+135/95, Rx 115/75)
— Rest 3:00 —
Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (R+115/75, Rx 95/65)
— Rest 3:00 —
Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (R+95/65, Rx 75/55)
25Jun
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Strict Handstand Pushups
5 Sets at 30% of Max Strict HSPU
pick a number and stick throughout all sets
*Record Total
B: Push Jerk
2 Sets of 2:
Pausing Push Jerk
*1s Pause in Dip, and Catch
... Followed by:
5 Sets of 1:
Push Jerk
Note: Record heavy 1 Rep
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
40 Double-Unders (Scale 80 Singles)
20 DB Curtis P (R+50/35, Rx 40/25)
40 Double-Unders
20/15 Calorie Row/Bike
* DB Curtis P=Hang Power Clean, forward lunge left, forward lunge right, push press
24Jun
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Round
15 Glute Bridges
15 Empty bar Good Mornings
B: Deadlift
Alternating OTM for 10min
Even- 15/12 Calorie Row/Bike
Odd - 5-4-3-2-1 Deadlifts
*build up in wt.
Note: Record heavy 1 rep
C: Metcon (Time)
50 AbMat Sit ups
25 Cal Row/Bike
10 Deadlifts (R+ 275/185, Rx 225/155)
40 AbMat Sit ups
20 Cal Row/Bike
8 Deadlifts
30 AbMat Sit ups
15 Cal Row/Bike
6 Deadlifts
20 AbMat Sit ups
10 Cal Row/Bike
4 Deadlifts
10 AbMat Sit ups
5 Cal Row/Bike
2 Deadlifts
23Jun
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Round
250m Double KB/DB Carry*
*On the Double KB/DB Carry:
first 125m - Left KB/DB in Front Rack, Right KB/DB in Hang.
last 125m - Right KB/DB in Front Rack, Left KB/DB in Hang.
B: Back Squat
On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 80%
On the 2:00... 1 Rep @ 85%
On the 4:00... 3 Reps @ 85%
On the 6:00... 1 Rep @ 90%
On the 8:00... 3 Reps @ 90%
On the 10:00... 1 Rep @ 95%
Note: Record Heavy 1 Rep
C: Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
21Jun
HomeGrown CrossFit - CrossFit
A.: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
50 Synchro sit-ups (pass wall ball back and forth)
50 Devil press (R+50/35, Rx 40/25)
100 DB front rack alt lunges
200 DU
B.: 2.5k Run (Time)
2.5k Run
20Jun
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
10-1
Hollow Rocks and Arch Rocks
B: Deadlift
1 Set of 5 - 70%
2 Sets of 3 - 73-79%
5 Sets of 1 - Climbing to a Heavy.
After each set, 25'-50' HS Walk Practice or HS practice.
Note: Record heaviest 1rep
C.: Metcon (Time)
For Time:
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
(R+ 225/155, Rx 165/125)