04Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
AMRAP 5min
24 Jumping Jacks
8 Wall Squats Hands OH
8 Burpees
Then
Couch Stretch
1:00/side
B: Back Squat
Find a 3RM Back Squat
C: Metcon (Time)
3 Rounds
12 Thrusters (R+135/95, Rx 115/75)
16 Bar Facing Burpees
20 Toes to Bar
03Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
100m Jog
Rest ~2min coaches mobility
200m Shuttle Run
(100yd down and back)
Rest ~2min coaches mobility
300m Shuttle Sprint
(100yd down, back, down)
Rest ~2min coaches mobility
B: Squat Snatch
Find 1RM Snatch
C: Metcon (Time)
100/60 Cals Bike or Rower
50 Wallballs (R+20/14, Rx 16/12)
25 DB Box Step Overs (R+50/35, Rx 40/25), Box (R+24/20, Rx20/16)
01Dec
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
Sweat for Charity Community Workout
We are overwhelmed with the out-pour of support that the HGX community shared with Paradise fire victims over the past week.We are now augmenting our donation strategy to offer a Sweat for Charity Community Workout today in support of the North Valley Community Foundation which gives 99% of all proceeds for fire victims’ immediate financial needs, including with food and shelter.
Here’s how to help:
(1) Bring a friend to Sweat for Charity on Saturday, December 1 where we will be accepting donations on a sliding scale (suggested range is $5–$25).
(2) Contribute directly to https://www.gofundme.com/sweat-for-charity
On June 30, 2013 19 members of the Granite Mountain Interagency Hot Shot Crew lost their lives battleing the 2,000 acre Yarnell Hill fire just south of Prescott AZ. Thank you for your service, you will never be forgotten. RIP.
Hotshots 19 (only experience CrossFitter)
6 Rounds For Time
30 Air Squats
19 DB Hang Power Cleans (R+50/35, Rx 40/25)
7 Strict Pull-Ups
400 meter Run
Scaling
This Hero workout is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.
3 Rounds for time of:
30 Air squats
19 KB Swings
7 Ring Rows
Run 400 meters
30Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
500m Row
10 Banded pass throughs
10 Banded Good Mornings
20 Lateral Lunges (10/side)
B: Push Press
4×2 @ 90%
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 15 Minutes
20 KB Snatch (10/side) (R+53/35, Rx44/26)
15 Box Jump Overs (R+24/20, Rx20/16″)
10 Chest to Bar
29Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
10 KB Swings
10 KB Goblet Sq
10 Strict T2B
B: Squat Clean
4×2 @ 60-70%
w/ pause at knee
drop and reset
Then
4×1 @ 90%+
C: Metcon (5 Rounds for time)
Interval
5 Rounds
15 Power Snatches (R+95/65, Rx 75/55)
15 Lateral Bar Burpees
15 T2B
Rest 1:00
28Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Straight Through
250m Run
10 DB Deadlift
10 DB Hang Cleans
10 DB Push Press
B: Back Squat
Work up to a heavy single over 90%
Then
4×3 @ 90%
C: Metcon (2 Rounds for time)
2 Rounds
20 DB Bench Press (R+50/35, Rx 40/25)
20 DB Front Sq
50′ Handstand Walk (Sub 5 wall walks)