HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

3 Rounds

2-3 Front Squat @ 85-90%

Rest 30sec

Max Unbroken Reps of Push ups

Rest 2 minutes

B: Metcon (Time)

In teams of 3 with only one person per station. You can not rotate until all team members complete set movements.

3 Rounds

250m Run

10 Burpee Box Jump-Overs (R+30/24,Rx24/20″)

10 Thrusters (R+75/55, Rx65/45)

*work as fast as possible, if not working rest

*Partner A runs 250m, Partner B Burpee Box Jump-Overs, Partner C Thrusters. when everyone is done rotate and Partner A Burpee Box Jump-Overs, Partner B Thruster, Partner C Run 250, etc…until all team members complete 3 Rounds

HomeGrown CrossFit - Level 1 Group Class

A: Feeks (Time)

For time:

2 x 100-meter shuttle sprint

2 squat clean thrusters, 65-lb. dumbbells

4 x 100-meter shuttle sprint

4 squat clean thrusters, 65-lb. dumbbells

6 x 100-meter shuttle sprint

6 squat clean thrusters, 65-lb. dumbbells

8 x 100-meter shuttle sprint

8 squat clean thrusters, 65-lb. dumbbells

10 x 100-meter shuttle sprint

10 squat clean thrusters, 65-lb. dumbbells

12 x 100-meter shuttle sprint

12 squat clean thrusters, 65-lb. dumbbells

14 x 100-meter shuttle sprint

14 squat clean thrusters, 65-lb. dumbbells

16 x 100-meter shuttle sprint

16 squat clean thrusters, 65-lb. dumbbells
In honor of Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, died Aug. 16, 2012
To learn more about Feeks click here
Rx 65/35, Scaled 55/25

*45min time cap

HomeGrown CrossFit - Level 1 Group Class

A: Split Jerk

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

1 Push Press + 1 Push Jerk + 1 Split Jerk

Build over the course of the 10 sets to today’s heavy.

B: Metcon (Time)

3 Rounds

6 P. Clean & Jerks (R+185/135, Rx155/115)

12 Burpees Over the Barbell

12 Strict Handstand Push-Ups (Scale Strict DB Press)

HomeGrown CrossFit - Level 1 Group Class

LURONG Workout 4

This is a spin on a classic benchmark, and it features rowing instead of running.

A: Metcon (Time)

5 Rounds

400 Meter Row

15 Overhead Squats

*17min time cap

Men-L3 95, L2 65, L1 PVC pipe

Women-L3 65, L2 45, L1 PVC pipe

*Rx L3, R+ L2, Scaled L1

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

Every 2min, for 24min (4 Rounds):

Station 1 – 3 DL

(build in load with the goal of making the last two sets today’s heavy triple)

Station 2 – Muscle-Ups x Max Reps

(OR 3 Rolls to Candlestick + 3 Low Ring Muscle Up Progression)

Station 3 – 1min of Handstand Walking or 1min Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B: Metcon (AMRAP - Rounds and Reps)

In teams of 2, with partners alt. movements, complete as AMRAP 10min

250m Run

30 KBS (R+53/36, Rx44/26)

15 Ring Dips

*Partner A Runs 250m, Partner B does 30 KBS, Partner A performs 15 ring dips, Partner B runs 250m, etc…

HomeGrown CrossFit - Level 1 Group Class

A: Overhead Squat

3 Rounds

10 Overhead Squat (50-60% 1RM)

Rest 1min

3-5 Strict Pull-Ups (R+ add Wt.)

Rest 1min

B: Metcon (Time)

4 Rounds

60 DU (Scale 120 singles+30 Attempts)

30 Wall Ball (R+20/14, Rx16/12)

15 Pull-Ups

*25min Time Cap

HomeGrown CrossFit - Level 1 Group Class

A: Split Jerk

Every 2min, for 14min (7 sets):

1 Clean Deadlift + 1 Hang Sq Clean + 1 Split Jerk

Build over the course of the 7 sets to today’s heavy

B: Metcon (AMRAP - Reps)

For max reps + calories:

3min max cal row

-Rest 1min

3min max Ground to Overhead (R+155/105, Rx125/85)

-Rest 1min

3min to Sprint 500m

*for the run 1 point for every sec under 3min

HomeGrown CrossFit - Level 1 Group Class

TODAY FREE BEGINNER CROSSFIT CLASS AT 10:00-11:00am. TELL YOUR FRIENDS. NO EXPERIENCE NEEDED

A: Metcon (No Measure)

Skill work:

2 mins each

Mobility (band, ball, roller)

Front lever

Back Lever

Muscle up work (rings and bar)

B: Metcon (Time)

1000m run/row

25 push-ups

25 V-ups

25 back extensions

500m run/row

15 push-ups

15 v-ups

15 back extensions

250m run/row

5 push-ups

5 v-ups

5 back extensions

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 3min

10 DB Hang Power Cleans (R+55/35, Rx 45/25)

5 Burpee Box Jump-Overs (R+&Rx 24/20")

5 Toes2Bar

*Rest 1 min between sets, and complete a total of 5 Rounds

*Pick up where you left off on the next round

*Score is total rounds completed

B: Metcon (No Measure)

Mobility

HomeGrown CrossFit - Level 1 Group Class

LURONG Workout 3

A: Metcon (Time)

Chipper Completion for Time

50 Wall Balls | Med Ball Cleans

50 Alt DB Snatches

50 Alt. Pistols | Single Leg Sq Touchdowns | Air Sq

50 C2B PU | Pull Ups | Ring Rows

*15min Time Cap

MEN/WOMEN

L3

WB 20# at 10'/14# at 9'

DB Snatch 70/50#

50 Pistols (alt.legs)

50 C2B PU

L2

WB 20# at 9'/14# at 8'

DB Snatch 50/35#

Alt. Single Leg Squat Touchdowns

Pull Ups

L1

Med Ball Cleans 20/14#

DB Snatch 25/15#

Air Squats

Ring Rows

R+=L3,Rx=L2,Scaled=L1