19Oct
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
18Oct
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
16Oct
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
14Oct
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
13Oct
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
12Oct
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