May 15, 2015 - No Comments! 5.16.15 HomeGrown CrossFit - Level 1 Group Class Coach Kristian in the house A: Metcon (AMRAP - Rounds and Reps) Partner 20 min AMRAP Partner A – Row 500 Partner B – AMRAP of 3 Wall Walks, 6 Slam Balls, 9 Double Unders (SUB 18 single unders) Your partner will pick up where you left off. Score is total number of rounds plus distance. Intent Grab a partner and settle in for a tough cardio biased WOD.
May 14, 2015 - No Comments! 5.15.15 HomeGrown CrossFit - Level 1 Group Class A: Weighted Step-ups (w/ DB on box ) 5X10 (5 each leg) Increase # every set (R+ 24/20'', Rx 20/12) B: Metcon (Time) 21-15-9 Burpees Power Cleans (R+ 135/95, Rx 115/75)
May 13, 2015 - No Comments! 5.14.15 HomeGrown CrossFit - Level 1 Group Class A: Front Squat (2x5@70-80% ) 1x15 (heavier than max 15 rep) B: Metcon (Time) Skinny Fran 21-15-9 Thrusters (R+ 75/45, Rx 65/35) Pull ups R+ Perform the workout a total of 3x Rx Perform the workout a total of 2x Scaled Perform the workout 1x If you are performing the workout multiple times, there is no rest. After your 9th pull ups go right into 21 thrusters. BE SAFE, PROTECT YOUR HANDS.
May 12, 2015 - No Comments! 5.13.15 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Time) Karen plus 150 Wall Ball (R+ 20/14, Rx 16/12) 100 DU (SUB 200 singles + 50 attempts of DU) 50 DL (R+ 225/155, Rx 155/115) 250m Run 25min time cap B: Metcon (Time) In Teams of 2 20-15-10-5 Sit ups (R+ GHD, Rx ab mat) *Partner holds plank while other works
May 11, 2015 - No Comments! 5.12.15 Make sure to log your scores into Wodify. Also if you haven't uploaded a profile picture of yourself yet, get on it. Build our CrossFit community. HomeGrown CrossFit - Level 1 Group Class A: 1-Mile Run (Time) Max Effort 1-Mile Run B: Metcon (Time) 5 Rounds 10 Back Squats (R+ 225/155, Rx 165/125) 8 T2B (Sub K2E)
May 10, 2015 - No Comments! 5.11.15 Monday muscle ups. Check out the workout through your Wodify account.
May 10, 2015 - No Comments! 5.11.15 HomeGrown CrossFit - Level 1 Group Class A: Chest-To-Bar Pull-ups (5x6) R+ Strict Chest to Rings Pull ups, use false grip Rx Strict Chest to Bar Pull ups (SUB Chest to Bar w/ band) B: Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#MU Sub 1MU = 3 pull ups & 3 dips (27-21-15) Squat Snatch (Rx 135/95, Scaled 115/75)
May 8, 2015 - No Comments! 5.9.15 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Time) HAPPY SATURDAY In Teams of 2 Complete: 1000m Run w/ plate (R+ 45/35, Rx 35/25) 250m Broad Jumps 500m Run w/ plate 250m DB/KB Farmer Carry 250m Run w/ plate 200m Tire Flips 200 DU *Only 1 person can work at a time
May 7, 2015 - No Comments! Friday 5.8.15 A lot of dumbbell work today. We are ready! HomeGrown CrossFit - Level 1 Group Class A: Single Leg DL (5X5) Use a Barbell. Heavy but safe. B: Metcon (AMRAP - Rounds and Reps) 12 min AMRAP 10 DB Lunges (R+ 55/35, Rx 35/15) 8 DB Hang Power Clean 6 DB DL
May 6, 2015 - No Comments! 5.7.15 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Time) 4 Rounds 10 T2B (SUB K2E) 10 DB S2OH (R+ 50/30, Rx 35/15) B: Metcon (Weight) 15 Min EMOM 2 Thrusters (R+95/65, Rx 75/55) *Increase weight by (R+ 20#, Rx 10#) every min. or until failure. If failed stick to last weigh completed for the remainder of time.
