HomeGrown CrossFit - Level 1 Group Class

A: DB Walking Lunges

Every 2min, for 10min (5 sets):

20-22 DB Walking Lunges (R+60/40, Rx 50/30)

Goal is to go heavy today, work your way up in wt.

Try to end at the R+ or Rx wt. or do more then one set at that wt.

B: Metcon (Time)

"KAYK"

100 Box Jump Overs (R+30/24,Rx24/20″)

EMOM 3 Power Cleans (R+115/75, Rx 95/65)

*Start the 1st round w/ 3 PC

C: Metcon (Weight)

If time

3 sets of:

10 Single-Arm DB Bench Rows

60sec Accumulate Hollow Holds/Rocks

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

500m Run

20 Supermans

20 Jump Split Lunge

20 Supine Bar Rows

250m Sand Bag Run or something heavy

Tire Flips R+20reps, Rx10reps

250m Sand Bag Run

20 Bar rows

20 Jump Split Lunge

20 Supermans

500m Run

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

50 Burpees

10 Ab mat Sit ups

50m Prowler Push (Men 180lb=four 45lb plates total/ Women 90lb=two 45lb plates total)

40 Burpees

20 Ab mat Sit ups

50m Prowler Push

30 Burpees

30 Ab mat Sit ups

50m Prowler Push

20 Burpees

40 Ab mat Sit ups

50m Prowler Push

10 Burpees

50 Ab mat Sit ups

HomeGrown CrossFit - Level 1 Group Class

A: Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30"

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
In teams of two or by yourself complete the following. Both team members share the work and only one person can work at a time.

DL=(R+ 250/165, Rx 205/135)

BJ=(R+30/24,Rx24/20″)

WB=(R+20/14, Rx 16/12)

Plate run=(R+45/35, Rx 35/25)

HomeGrown CrossFit - Level 1 Group Class

A: Pull-ups

10min work on

Pullup/C2B/Bar MU

or

Max Pull ups

(to get on the HGX Max pull up record board you need a coach to jugde you)

B: Metcon (Time)

4 Rounds

20 DB Renegade Rows (R+45/25, Rx 35/15)

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

Rest 1min

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

10min find

1 RM Back Squats

B: Metcon (Time)

10 Rounds

100m Sprint

10 Front Squat (R+135/95, Rx 115/75)

HomeGrown CrossFit - Level 1 Group Class

A: Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
In teams of two or by yourself complete the following. Both team members must run but split the work of the C&J and do 42 reps.

(R+155/105, Rx125/85)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (8 Rounds for time)

Every 4 minutes, for 32 minutes (8 sets):

250m Run

15 Kettlebell Swings (R+53/35, Rx44/26)

10 Dumbbell Push Press (R+55/35, Rx 45/25)

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 40min

20 Mountain Climbers

15 Toe 2 Bar

10 OHS (R+135/95, Rx 115/75)

5 Rope Climbs

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Snatch

10min

Sq Snatch work

or

1 RM

B: Metcon (Time)

"100m Run Karen"

EMOM

Even: 100m sprint

Odd: Max Wall Ball Until you achieve 150 (R+20/14, Rx 16/12)