23Mar
HomeGrown CrossFit - CrossFit
A: CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many reps as possible in 7 minutes of:
3 thrusters 65/45 lb
3 jumping chin-over-bar pull-ups
6 thrusters 65/45 lb
6 jumping chin-over-bar pull-ups
9 thrusters 65/45 lb
9 jumping chin-over-bar pull-ups
12 thrusters 65/45 lb
12 jumping chin-over-bar pull-ups
15 thrusters 65/45 lb
15 jumping chin-over-bar pull-ups
18 thrusters 65/45 lb
18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Crossfit Games Open 18.5 Masters (55+) (AMRAP - Reps)
Complete as many reps as possible in 7 minutes of:
3 thrusters 65/45 lb
3 chin-over-bar pull-ups
6 thrusters 65/45 lb
6 chin-over-bar pull-ups
9 thrusters 65/45 lb
9 chin-over-bar pull-ups
12 thrusters 65/45 lb
12 chin-over-bar pull-ups
15 thrusters 65/45 lb
15 chin-over-bar pull-ups
18 thrusters 65/45 lb
18 chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Crossfit Games Open 18.5 Teens Scaled (Ages 14-15) (AMRAP - Reps)
Complete as many reps as possible in 7 minutes of:
3 thrusters 45/35lb
3 perform jumping chin-over-bar pull-ups
6 thrusters 45/35lb
6 perform jumping chin-over-bar pull-ups
9 thrusters 45/35lb
9 perform jumping chin-over-bar pull-ups
12 thrusters 45/35lb
12 perform jumping chin-over-bar pull-ups
15 thrusters 45/35lb
15 perform jumping chin-over-bar pull-ups
18 thrusters 45/35lb
18 perform jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
22Mar
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
2 Rounds For Quality:
50 Hollow Rocks
50 Arch Ups
10 GHD Hip Extension
10 Glute Ham Raise
B: Metcon (4 Rounds for time)
E5MOM x 4
20/15 Calorie Row
250m Run
15/12 Calorie Bike
* Record times for each round
21Mar
HomeGrown CrossFit - CrossFit
A1: Push Press
Push Press 5×3
*Stay in the 70-80% range
A2: Metcon (No Measure)
Toes to Bar 5x 7-10
B: Metcon (Time)
1 Mile Run
35 Wall Ball (R+20/14, Rx 16/12)
35 Box Jump Overs (R+24/20, Rx20/16″)
20Mar
HomeGrown CrossFit - CrossFit
A: Metcon (8 Rounds for time)
E4MOM x 8
4 DB Thruster (R+50/35, Rx 45/25)
4 C2B Pullups
35 Double Unders
*Add 1 Thruster and 1 C2B Pullups each round if possible
B: Metcon (Time)
25-20-15-10-5
Calorie Assault Bike or Rower
GHD Situps or V-up
19Mar
HomeGrown CrossFit - CrossFit
A1: Hang Power Snatch
Hang Power Snatch 7×2
*pick a working wt at stay for all sets
A2: Metcon (No Measure)
5x (1-2 Strict Ring Muscle Ups + 2-3 Kipping Ring Muscle Ups)
(SUB 1-2 Strict Pull Ups + 2-3 Kipping Pull Ups)
B: Metcon (Time)
4 Rounds
250m Run
15 KB Swings (R+70/53, Rx 53/44)
10 Burpee
17Mar
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
As a team of 2…For Time:
1 Mile Run
45 Clean and Jerks (R+115/75, Rx 95/65)
800m Run
30 Clean and Jerks (R+135/95, Rx 115/75)
400m Run
15 Clean and Jerks (R+185/125, Rx155/105)