30Mar
HomeGrown CrossFit - Level 1 Group Class
A: Shoulder Press
5 Rounds of:
5 Shoulder Press
Build to today’s heavy-ish 85%-90%
10-15 Toes to Bar (Try unbroken or a lower number unbroken ever time, work on transition)
Rest 1min
B: Metcon (Time)
For time:
1000m Row
800m Run
29Mar
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (No Measure)
Take 10min to work on Pistols and progressions
B: Metcon (5 Rounds for reps)
5 Rounds max reps of:
60sec of Pistols/Single-Leg Squats (Left)
60sec of Pistols/Single-Leg Squats (Right)
Rest 60sec
60sec of Kettlebell Swings (R+53/35, Rx44/26)
Rest 60sec
60sec of Double-Unders
Rest 60sec
28Mar
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (No Measure)
Take 10min to work on Bar Muscle ups or kipping pull ups or butterfly or C2B
B: Metcon (Time)
5 Rounds for time of:
15 Deadlifts (R+135/95, Rx 115/75)
12 Hang Power Cleans
9 Front Squats
6 Shoulder to Overhead
27Mar
HomeGrown CrossFit - Level 1 Group Class
A: Bulgarian Split Squat
Lunge with back foot on 12'' box
5 Rounds
6-8 DB Bulgarian Split Squat (each leg)
*Build to today’s heavy-ish
Max Unbroken Ring Push-Ups
Rest 45sec
B: Metcon (4 Rounds for reps)
4 Rounds for max reps of:
45sec Hollow Holds (No reps to count here)
45sec of Rest
45sec of Burpees
Rest 45sec
45sec of V-Ups
45sec of Rest
25Mar
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
“Reps for Rescue”
In teams of 2, compete :
400m Run
100 Wall Ball (R+20/14, Rx 16/12)
100 Pull-Ups
100 Hang Power Cleans (R+95/65, Rx 75/55)
100 Box Jumps (R+24/20, Rx20/16″)
400m Run
*Teammates partition reps as needed but perform the 400m run together. One person working at a time.
24Mar
HomeGrown CrossFit - Level 1 Group Class
A: 17.5 (Time)
10 rounds for time of:
9 thrusters, 95/65 lb.
35 double-unders
Scaled
10 rounds for time of:
9 thrusters, 65/45 lb.
35 single-unders