Workout of the day

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19
Oct

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

4 Rounds not for time

Single Arm DB Strict Press 6-8 each arm

10 Hollow Rocks + 10 Arch Ups

B: Metcon (Time)

21-15-9

Burpee

Calorie Row

C: Metcon (Calories)

3 Min Max Calorie Assault Bike

Rest 2 Min

2 Min Max Calorie Assault Bike

Rest 1 Min

1 Min Max Calorie Assault Bike

18
Oct

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

4 Rounds not for time

10 ring push ups

10 ring rows

10 alt Pistols (5 each leg)

B1: Bench Press

Bench Press 5×3

*Start around 70% and work up to a heavy 3

B2: Metcon (No Measure)

5x 5-7 Strict C2B Pullups

C: Metcon (Time)

36-24-12

DB Alt Snatch (R+60/40, Rx 50/30)

Toes to Bar

16
Oct

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

3 Rounds

500m row (conversational pace)

12-15 GHD Back Extensions or superman's

3 Strict HSPU + Max Kipping HSPU

*Add deficit if possible.

* you should ONLY be kipping if you can do 3 strict HSPU

*Cap kipping to 12

*perform in any order

****Time Cap 10min****

B: Hang Snatch

E2MOM for 30min

(1 Hang Sq Snatch + 1 Sq Snatch) @ 70-75%

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 7min

7 Front Squats (R+135/95, Rx 115/75)

7 Burpees Over Bar

7 C2B Pullups

14
Oct

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Reps)

Strongman Saturday

As a team of 2…Complete the following tasks in any order:

AMRAP 3

Max Reps Shoulder2OH w/ a Keg or Alex Bar, sandbag, d-Ball (you pick wt)

Rest 1min

Metcon (AMRAP - Reps)

AMRAP 3

Max Reps Tire Flips

Rest 1min

Metcon (Weight)

3min to find

Max Wt Prowler for Push across 50m

Rest 1min

Metcon (Distance)

3min Max Distance Farmer’s Carry w/ two DB (R+60/40, Rx 50/30)

*only one person can work at a time and/or you can perform the work together if moving the same object

13
Oct

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Reps)

AMRAP 2

Power Snatch (R+135/95, Rx 115/75)

Rest 2min

Metcon (AMRAP - Reps)

AMRAP 2

Power Clean & Push Jerk (R+135/95, Rx 115/75)

Rest 2min

Metcon (AMRAP - Reps)

AMRAP 2

Back squat (R+135/95, Rx 115/75)

Rest 2min

Metcon (Calories)

AMRAP 2

Max Calorie R+Assault Bike, Rx Row

*Can be done in any order

*Same weight for all movements. Ideal order is listed above.

*Each amrap is a score

12
Oct

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

5 Rounds

5-7 Romanian Deadlift

5-7 Strict Pullups

*can be weighted

B: Metcon (Calories)

10 Rounds

1:00 on/1:00 off

Max Calorie R+ Assault Bike, Rx Rower

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650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA
94070

 
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