30May
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds
1-Arm DB Push Press 6-8 each side
1-Arm Ring Row 6-8 each side
10 Rower Pikes or knees into chest
B1: Shoulder Press
5x (3 Strict Press + 3 Push Press)
*Start at 70% of 1RM Strict Press
*Record heaviest strict press
*MAX Reps of Push Press on FINAL Set
B2: Metcon (Weight)
Pendlay Rows 5×10
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 10
30 Double Unders
10 Single Arm DB OH Squat (R+50/35, Rx 45/25)(5L&5R)
10 Single Arm DB OH Lunges (5L&5R)
29May
HomeGrown CrossFit - CrossFit
A: Back Squat
4×4
*Stay in the 75-85% range
B: Metcon (Time)
3 Rounds
400m Row
20 KB Snatches (R+53/35, Rx44/26)
20 Sledgehammer Strikes
2 Rope Climbs
*10 reps left and 10 reps right side for both KB Snatch and Sledgehammer strikes
C: Metcon (Time)
3x Max Effort L-Sit or Tuck Hold b/t boxes
*Rest as needed between
*Record all time added up
*RX L-Sit hold
28May
HomeGrown CrossFit - CrossFit
A: Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
OPTION #1
Master Chief (Elite): 1+ years of CrossFitting or other high intensity workout regimen on a consistent basis.
Murph Master Chief
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 10lb women vest or body armor, wear it.
OPTION #2
Petty Officer (Intermediate): 6-12 months of CrossFitting or other high intensity workout regimen on a consistent basis.
Murph Petty Officer
For time:
1000m Run
50 Pull-ups
100 Push-ups
200 Squats
1000m Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run.
OPTION #3
Recruit (Beginners): 0-6 months of CrossFitting or other high-intensity workout regimen on a consistent basis.
Murph Recruit
For time:
500m Run
25 Ring Rows
50 Push-ups
100 Squats
500m Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run.
26May
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
As a team of 3 together complete the following for time:
800m Run
80 Synchro Front Squats (R+95/65, Rx 75/55)
80 Synchro Sit ups
600m Run
60 Monkey in the middle Wall Ball (R+20/14, Rx 16/12)
60 Synchro K2E
400m Run
40 Synchro Front Squats
40 Synchro Sit ups
200m Run
20 Monkey in the middle Wall Ball
20 Synchro K2E
*All 3 athletes run together
*2 athletes working, 1 resting during synchro
*Monkey in the middle Wall Ball. 2 partnars are passing the wall ball over the 1 partner in the middle who is holding the Front Sq BB over head.
25May
HomeGrown CrossFit - CrossFit
A: Overhead Squat
5×3
*Start at 75% and work up
B: Metcon (Time)
Rx 100 DU, R+ 25 Triple Unders
Then…
21-15-9
Deadlift (R+ 225/155, Rx 165/125)
Burpee Over Bar
Then…
Rx 100 DU, R+ 25 Triple Unders
24May
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds
10 DB Z Press
10 Ring Face Pulls
15 Supermans
15 Lying Sliding Ham Curls
B: Metcon (Calories)
5x :30 on/:30 off
Max Calorie Assault Bike or Rower
*Score is total calories
Then…
10 minutes recovery pace
C: Metcon (Time)
400m (4x100m) DB Cross Carry (Switch every 50m)
(R+45/25, Rx 35/15)