23Mar
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
In Teams of 2 six rounds each person. Partner A Ring Rows, Partner B rest, then Partner B Ring rows, Partner A rest…etc.
6 Rounds
8 Ring Rows
Shuttle Run 5m, 10m, 15m, 25m
8/8 Jumping Lunges
*on shuttle run touch each line
22Mar
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
OPEN RX 19.5
For Time :
33-27-21-15-9
Thrusters
Chest-to-bar pull-ups
RX: Men: #95/ Women #65
Time cap: 20 minutes
B.: Metcon (Time)
OPEN 19.5 - INTERMEDIATE
For Time:
33-27-21-15-9
Thrusters
Chin-over-bar pull-ups
INT: Men : #65 / Women #45
Time cap: 20 minutes
C. : Metcon (Time)
OPEN 19.5 - SCALED
For Time:
33-27-21-15-9
Thrusters
Jumping pull-ups
SCALED: Men : #65 / Women #45
Time cap: 20 minutes
21Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
coaches warm-up
B: Power Snatch
EMOM for 8 Minutes
2 rep @ 75%
C: Metcon (Time)
Interval
2000/1750m Row
Rest 3:00
1500/1200m
Rest 2:00
1000/800m
Rest 1:00
500/400m
Score is total time including rest
20Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
coaches warm-up
B: Metcon (3 Rounds for reps)
Interval
AMRAP 6:00 x 3
Rest 2:00
800m Run
Max Rope Climbs in remaining time
Score is total Rope Climbs
C: Metcon (Time)
For Time
500m Row
40 Thrusters (R+45/35, Rx 33/15)
500m Row
30 Thrusters
500m Row
20 Thrusters
500m Row
10 Thrusters
19Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
:30 Wall sit
:60 Hollow Hold
:90 Plank Hold
B: Front Squat
5×3 (Start around 85%)
Rest as needed
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 12 Min
15/10 Calories on Row/Bike
10 Chest to Bar Pull Ups
5 Tire Flips
18Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
10 Alt Goblet Lunge Steps
10 KB Swings
10 Push ups
B: Squat Clean and Jerk
6×2 @ 80-85%
Drop and Reset
Rest as needed
C: Metcon (Time)
For Time
3 Rounds
80 Double Unders
40 DB Snatch (R+50/35, Rx 40/25)
20 Sit ups