07Jan
HomeGrown CrossFit - Level 1 Group Class
WHAT ARE YOUR GOALS FOR 2016?
A: Metcon (AMRAP - Reps)
In teams of two, you and your partner will move through 5 stations trying to score as many reps/points as possible in the following movements:
1) 60sec of Rope Climb (Scale 3 Rope K2E)
60sec of Rest
2) 60sec of Jump Split Lunges
60sec of Rest
3) 60sec of Battle Ropes (any way you want)
60sec of Rest
4) 60sec of Wall Walks
60sec of Rest
5) 60sec of Anchored Sit-Ups
60sec of Rest
One partner works for the entire 60sec, and then rests while their partner works for 60sec. Each partner will cycle through until they complete each station 3 times. Start at any station and complete in the order written. Record your total reps, no rep count on battle ropes.
06Jan
HomeGrown CrossFit - Level 1 Group Class
A: Bench Press
3 Rounds
6-8 Bench Press (80-75% 1RM)
Rest ~30sec (SPOT YOUR PARTNER)
R+ 10-12 Dynamic Push-Ups on plates
Rx 10-12 Push-Ups
Rest 1min
*Dynamic Push-Ups on plates (two 45lb plates total, jump hands on plates (wide), then jump hands on ground (narrow). Ever push up counts as a rep.
B: Metcon (4 Rounds for reps)
Against a 4min running clock, perform the following:
500m Run
20 Wall Ball (R+20/14, Rx 16/12)
Max Reps Unbroken Pull-Ups
Rest 1min between sets, and complete a total of 4 Rounds (20min total).
05Jan
HomeGrown CrossFit - Level 1 Group Class
A: Bulgarian Split Squat
Lunge with back foot on 12'' box
3 Rounds
8-10 Bulgarian Split Squat
Rest 30sec
8-10 Single-Arm Trap 3 Raises
Rest 30sec
B: Metcon (Time)
15-12-9
Thrusters (R+135/95, Rx 115/75)
Burpees
04Jan
HomeGrown CrossFit - Level 1 Group Class
A: Power Clean
5 Rounds
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 2min
B: Metcon (Time)
3 Rounds
100 DU (Scale: 200 singles + 50 Attempts)
30 KBS (R+53/35, Rx44/26)
20 Box Jumps (R+24/20″, Rx20/16")
Rest 2min
02Jan
HomeGrown CrossFit - Level 1 Group Class
01Jan
HomeGrown CrossFit - Level 1 Group Class
HAPPY NEW YEAR
HOLIDAY SCHEDULE
Jan 1 Fri New Yrs Day- GYM CLOSED