05May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Run 1 Mile Run
*Vest Optional
B: Deadlift (4x4)
@75-85% of 1RM
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 10 Minutes
Climb the Ladder
100m Sprint
3 Push Press (R+115/75, Rx 95/65)
100m Sprint
6 Push Press
100m Sprint
9 Push Press
etc…
03May
HomeGrown CrossFit - CrossFit
A.: Metcon (AMRAP - Reps)
Teams of 2
Every 6 min for 5 Rounds
Round 1: 40 Cal Bike/Row + Max Push Ups
Round 2: 40 Cal Bike/Row + Max Box Jump overs (R+24/20, Rx 20/16)
Round 3: 40 Cal Bike/Row + Max Burpees
Round 4: 40 Cal Bike/Row + Max KBS (R+53/35, Rx 44/26)
Round 5: 40 Cal Bike/Row + Max Goblet Squats (R+53/35, Rx 44/26)
1 min rest between rounds
*one person working at the time.
02May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
500m Run
40 Empty Bar or PVC OHS
500m Run
B: Snatch
Every :45 for 9 Minutes
1 Rep at 70-80%
C: Metcon (Time)
10 Rounds
5 Deadlifts (R+ 275/185, Rx 225/155)
5 Strict Pull-ups
10 T2B
01May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
10 BB behind the head press
10 BB Good Mornings
10 each leg BB single leg DL
B: Split Jerk
7X1
Build weight over sets
C: Metcon (AMRAP - Reps)
3 Rounds
:60 Handstand Hold freestanding or on wall
:60 Front rack Barbell Hold (R+185/125, Rx155/105)
:60 Max Effort Rope Climbs
Rest 2:00
at 15:00 finish with a 1mile Run
(Score is total rope climbs)
30Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
10 Alt DB Reverse Lunges
10 Bench S-Arm DB Row
10 DB Bicep Curls
B: Front Squat
6×2 @85%
C: Metcon (Time)
3 Rounds
50m DB Farmers Carry (R+100/80, Rx 70/50)
100′ HS Walk (SUB 5 wall walks)
30 Goblet Squats (R+70/53, Rx 53/44)
29Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
:30 HS Hold (nose to wall)
:30 Left Side plank
:30 Right Side plank
:30 Superman Hold
:30 Hollow Hold
B: Clean and Jerk
Touch and Go
5×5
(Heavier than last time)
C: Metcon (Time)
3 Rounds
3 Rounds
100 Double Unders
25 KB Swings (R+70/53, Rx 53/44)
20 Burpees