21Apr
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
50 Strict HSPU or Strict DB Press
Each break, complete 30 Double Unders or 60 single unders
*10 Minute Cap (add :01 per rep not completed under cap
B: Deadlift
4×4 @70-80% of 1RM
C: Metcon (Time)
3 Rounds
500m Run
21 Overhead Squats (R+75/55, Rx 65/45)
21 Bar Facing Burpees
19Apr
HomeGrown CrossFit - CrossFit
A. : Metcon (Time)
Happy Easter!
Eggtastic WOD - For Time
Teams of 2
500m run together & the EGG
100 Push ups - partner planks with egg on back
100 DB alt lunges -partner hollow hold with egg on stomach
100 Box Jump (hold egg while jumping)
100 KB swing - partner holds egg on legs with legs elevated 2 or 3 inches.
100 Ring rows - Partner holds a superman with egg on back
100 Partner Sit ps - passing the egg to each other.
500m run together & the EGG
* If you break the egg it is 20 synchro burpees if you put the egg down at any time it is 20 synchro burpees *every time* and if we need to replace the broken egg.
DB (R+50/35, Rx 40/25)
KB (R+53/35, Rx 44/26)
Box (R+24/20, Rx 20/16)
18Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
10 BB Reverse Lunges
10 BB Good Mornings
10 Seated Banded Lat Pull Downs
B: Squat Snatch
EMOM for 12 Minutes
1 Rep at 70-80%
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 16 Minutes
50′ DB Front Rack Lunge Steps (R+50/35, Rx 40/25)
12 Lateral Burpees over your DBs
3 Strict Muscle Ups
*for the strict MU you will need a fales grip
17Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Every 5:00 for 15:00 (3 Rounds)
30/25 Calories on Bike or Row
B: Split Jerk
7x1
Build weight over sets
C: Metcon (Time)
"Tommy V"
21 Thrusters (R+115/75, Rx 95/65)
12 Rope Climbs (SUB 24 K2E)
15 Thrusters
9 Rope Climbs (SUB 18 K2E)
9 Thrusters
6 Rope Climbs (SUB 12 K2E)
* this is a lot of rope climbs another way to scale rope climbs is cut the numbers (ex. 9-6-3, or 6-3-1).
*30min time cap
16Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Move Steady Through
400m Run
30 Light RDLs
400m Run
B: Front Squat
5×3 @80%
C: Metcon (Time)
Buy In Of 10 Burpee Box Jump Overs (R+24/20, Rx20/16)
4 Rounds
Run 250m
10 Hang Squat Cleans (R+165/110, Rx145/85)
Cash Out Of 10 Burpee Box Jump Overs
15Apr
HomeGrown CrossFit - CrossFit
A: Metcon (3 Rounds for reps)
AMRAP 4:00 x 3
Rest 2:00
45/35 Calorie Row
Max Rep Push Ups in remaining time
(*Score is total Push Ups)
B: Deadlift (5x3)
@70-80% of 1RM
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 9 Minutes
9 Thrusters (R+135/95, Rx 115/75)
12 Toes to Bar
15/9 Cals on Rower or Bike