Workout of the day

HomeGrown CrossFit - Level 1 Group Class

BOWLING NIGHT
This Friday Feb 19th 8-11PM At Bel Mateo Bowl
This will be a pre "Open" Soirée. No experience needed just come out and have a good time. The lanes have been reserved!!! Two lanes will be open at 8PM and two more at 9 PM. We have all lanes for 2hrs. Once you commit and put your name on the whiteboard at the gym your account will be charged $15. Thank you

A: Front Squat

Every 2min, for 12min (6 sets of):

2-3 Front Squat

Build over the course of the sets to today’s heaviest double or triple.

B: Metcon (AMRAP - Reps)

In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5min of:

Ground to Overhead (R+135/95, Rx 115/75)

Rest 1min

In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5min of:

Wall Ball (R+20/14, Rx 16/12)

*Recorded total reps together

C: Bent Over Row

Every 2min, for 6min (3 sets):

10-12 DB Single Arm Bent over Row on Bench (10-12 each arm)

HomeGrown CrossFit - Level 1 Group Class

BOWLING NIGHT
This Friday Feb 19th 8-11PM At Bel Mateo Bowl
This will be a pre "Open" Soirée. No experience needed just come out and have a good time. The lanes have been reserved!!! Two lanes will be open at 8PM and two more at 9 PM. We have all lanes for 2hrs. Once you commit and put your name on the whiteboard at the gym your account will be charged $15. Thank you

A: Metcon (Weight)

5 Rounds

2 R+ Wt Strict Pull-Ups, Rx Strict Pull-Ups

Rest 30 seconds

immediately followed by…

Metcon (5 Rounds for reps)

5 Rounds

30sec Max Strict Supinated-Grip Pull-Ups

Rest 30 seconds

*Recorded each round

*Rx =no band

B: Metcon (4 Rounds for reps)

Against a 4min running clock:

Run R+ 500m, Rx 400m

20 Box Jump-Overs (R+30/24,Rx24/20″)

Max Double-Unders

Rest 2min and complete 4 rounds total.

Record DU each round

HomeGrown CrossFit - Level 1 Group Class

NORMAL SCHEDULE ALL DAY TODAY

A: Metcon (Time)

In teams of two, with only one person working at a time, complete:

100 KBS (R+53/35, Rx44/26)

400 Meter Run*

100 Barbell Thrusters (R+55/45, Rx 45/33)

400 Meter Run

80 Burpees over partner *

400 Meter Run

100 Barbell Thrusters

400 Meter Run

100 Kettlebell Swings

*Both athletes perform the run at the same time.

*Partner A performs a Burpee and partner B holds a plank

HomeGrown CrossFit - Level 1 Group Class

Bowling Night
Friday February 19th 8-11PM At Bel Mateo Bowl
This will be a pre "Open" Soirée. No experience needed just come out and have a good time. Please let us know if you're interested so the proper amount of lanes can be reserved. Once you commit and put your name on the whiteboard at the gym your account will be charged $15. Thank you

A: Metcon (Time)

Spend 10 mins working on muscle up progressions

Ring holds

Ring dips

Ring transitions

B: Metcon (Time)

Teams of 2 complete:

250m run together

5 each 50m shuttle run DB suitcase carry (one at a time)

500m run

5 each 50m shuttle carry

1000m run

5 each shuttle carry

500m run

5 each shuttle carry

250m run

HomeGrown CrossFit - Level 1 Group Class

Bowling Night
Friday February 19th 8-11PM At Bel Mateo Bowl
This will be a pre "Open" Soirée. No experience needed just come out and have a good time. Please let us know if you're interested so the proper amount of lanes can be reserved. Once you commit and put your name on the whiteboard at the gym your account will be charged $15. Thank you

A: Warm Up (No Measure)

3 Rounds

10 Supine Ring Rows

1min Hollow Holds accumulated time

B: Power Clean

Every 2min, for 20min (10 sets):

Power Clean x 1.1

(rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)

C: Metcon (Weight)

In teams of two, alternate sets to complete 4 each person of:

3 Hang Power Cleans

2 Front Rack Alternating Reverse Lunges

1 Shoulder to Overhead

400m Run

Choose the heaviest load you can successfully complete without dropping the barbell.

Record wt and time in the notes

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

Take 20min to build to a new 1-RM Front Squat

B: “Sage at 20″ (Time)

AMRAP 20min of:

20 Thrusters (R+135/95, Rx 115/75)

20 Pull-Ups

20 Burpees Over the Barbell