31Jan
HomeGrown CrossFit - CrossFit
A. : Metcon (Time)
Teams of 2
4000 m Row/Ski
- Partner Holds Sand Bag (R+150/100, Rx 75/50)
*Switch as needed, meters can not be accumulated unless sand bag is off the ground.
B.: Metcon (AMRAP - Rounds and Reps)
AMRAP 10 min
15 Alt DB Snatches (R+50/35,Rx40/25)
20 V- ups
25 Air Squats
30Jan
HomeGrown CrossFit - CrossFit
A: Front Squat (On the Minute x 9:)
On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%
On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%
On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%
Note: Record heaviest @ 93%
B: Metcon (Time)
3 Rounds
7 Power Snatches (R+75/55, Rx 65/45)
7 Toes to Bar *Scale to Hanging Knee Raise or Ab Mat Sit Ups
7 Box Jumps (R+24/20, Rx20/16″)
then
800m Run OR 50/35 Calorie Row Bike Ski
then
3 Rounds:
7 Power Snatches
7 Toes to Bar
7 Box Jumps
then
800m Run OR 50/35 Calorie Row Bike Ski
then
3 Rounds:
7 Power Snatches
7 Toes to Bar
7 Box Jumps
29Jan
HomeGrown CrossFit - CrossFit
A: Metcon (Weight)
Barbell Complex
Every 1:30 min x 5 Sets:
3 Power Cleans
1 Split Jerk
Set 1: 65% of 1RM Clean & Jerk
Set 2: 70% of 1RM Clean & Jerk
Sets 3-5: Build to a Heavy Complex
Note: Record heaviest complex
B: Metcon (No Measure)
EMOM 30
Min 1: 6 Deadlifts (R+185/135, Rx155/115) + 14 Lateral Bar Hops (over and back is 2)
Min 2: 100m Sprint
Min 3: 10 Pushups (Scale to Knees or on bench) + 15 Jump Squats
Min 4: 15 Russian KBS (R+70/53, Rx 53/44)
Min 5: 35sec Plank
Min 6: Rest
26Jan
HomeGrown CrossFit - CrossFit
A: Back Squat (Wave - 20min Cap)
Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 2 Reps @ 98%
Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%
Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%
Note: Record Set 9
B: Metcon (Time)
3 Rounds: (12min Cap)
50 Air Squats
10 Power Clean & Jerks (R+135/95, Rx 115/75)
25Jan
HomeGrown CrossFit - CrossFit
24Jan
HomeGrown CrossFit - CrossFit
A. : 31 Heroes (AMRAP - Reps)
31 Minute AMRAP of:
Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"
Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
*Run with 45#/25# plate
*Scale rope climbs with rope K2E
*The 31Heroes WOD was specifically designed to remember the 31 fallen heroes of August 6, 2011 and honor their legacy of sacrifice.