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
14Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
250m Run
12 HS Shoulder Taps or 24 Floor Shoulder taps
3 Strict Ring Dips
B: Metcon (Weight)
Power Clean to Push Jerk
Touch and Go
5×5
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 15 Minutes
5 DB Hang Power Cleans (R+60/40, Rx 50/30)
10 Ring Dips
250m Run
13Apr
HomeGrown CrossFit - CrossFit
A. : Metcon (Time)
Teams of 2
For Time:
Buy in : 1 mile Run (Together)
5 Rounds (each)*
20 Cal Bike/Row
50 Air Squats
30 Push ups
Cash out: 1 mile Run (Together)
*One Person working at the Time
12Apr
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Every 2:00 for 12:00
50′ HS Walk or 5 wall walks
*Complete each length as fast as possible
B: Power Snatch
5x5 T&G
C: Metcon (Time)
3 Rounds
400m Run
20 Strict HSPU
20 V-ups