08Jul
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
Teams of 4 : 1 person working at the time.
500m Run – 2 People
50 Power Snatch (R+95/65, Rx 75/55)
400m Run – 2 People
60 Push-ups
250m Run – 4 people
70 KB Swings (R+53/35, Rx44/26)
100m Run together -4 people
80 Ring Rows
100m Run – 4 People
80 Double-Unders
250m Run – 4 People
60 Power Cleans (R+95/65, Rx 75/55)
400m Run – 2 People (didn’t run the first 400m)
50 Burpees
500m Run – 2 People (The Partners that did not run the first 500m)
07Jul
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Weight)
3 Rounds
10 Single Arm Seated DB Press (10 each arm)
50ft Single Arm OH KB Carry
Rest 1 min
*Record Wt of KB Carry
B: Metcon (Time)
4 Rounds
400m Run
25 Overhead Squats (R+75/55, Rx 65/45)
15 Bar Facing Burpees
06Jul
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
2 Rounds
60 KBS (R+70/53, Rx 53/44)
Rest 2min
50 DL @ Bodyweight
Rest 2min
250 DU
Rest 2min
B: Metcon (No Measure)
3 Rounds
1min Chinese Plank
15 Ring rows
05Jul
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (3 Rounds for reps)
3 Rounds
Max Strict HSPU
Max Strict Ring Dips
Max Pushups
Rest 1 min
*Record Total reps each round
B: Metcon (3 Rounds for reps)
3 Rounds
Against 3 min running Clock:
15/12 Cal Row/Bike
10 Thrusters (R+95/65, Rx 75/55)
Max Pullups
-Rest 1 min between Rounds.
*Record total reps each round
04Jul
HomeGrown CrossFit - Level 1 Group Class
A: Snatch
Squat Snatch
Every 90 sec ( 6 Sets )
Tempo -3 sec. from ground to knees
Set 1: 2 Reps @ 75%
Set 2 & 3: 2 Reps @ 80%
Set 4,5 & 6: 1 Rep @ 85%
B: Metcon (Time)
30-20-10
Cal Row
Shoulder to Overhead (R+135/95, Rx 115/75)
*1 rope climb after each round*
* Scale : 6 K2E hanging from the rope.
03Jul
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Weight)
3 Rounds
10 Barbell Split Stance Romanian DL (5 each Leg)
10 DB Bulgarian Split Squats (5 each Leg)
* Built up in wt.
*Record Bulgarian Split Squats wt
B: Metcon (Time)
3 Rounds
15 Deadlifts (R+185/135, Rx155/115)
12 Ring Dips
10 Chest-to-bar Pull-ups