June 29, 2016 - No Comments! 6.29.16 HomeGrown CrossFit - Level 1 Group Class Weightlifting A: Clean 10min Sq Clean Work or 1 RM B: Metcon (Time) 20 Front Squat (R+95/65, Rx 75/55) 40 Pull-Ups 60 Ring Dips 40 Pull-Ups 20 Front Squat
June 28, 2016 - No Comments! 6.28.16 HomeGrown CrossFit - Level 1 Group Class A: Metcon (AMRAP - Reps) 10min HSPU progression work or Max Strict UnBroken HSPU B: Metcon (Time) 3 Rounds 30 Snatch (R+75/55, Rx 65/45) 15 Burpees Rest 1min
June 27, 2016 - No Comments! 6.27.16 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Weight) 10 min 10-9-8-7….1 EMOM Thrusters (R+95/65, Rx 75/55) (increase # every min as see fit) *Record heaviest wt B: Metcon (Time) 6 Rounds 5 UNBROKEN Power Clean (R+185/135, Rx155/115) 250m Run *If the set is broken, run another 250m penalty
June 25, 2016 - No Comments! 6.25.16 HomeGrown CrossFit - Level 1 Group Class A: Metcon (No Measure) Spend 5 minutes each working on -free standing handstands -front/back levers, strict muscle ups, or skin-the-cats B: Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
June 24, 2016 - No Comments! 6.24.16 HomeGrown CrossFit - Level 1 Group Class A: Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# B: Metcon (No Measure) C & J work (work on form not wt)
June 23, 2016 - No Comments! 6.23.16 HomeGrown CrossFit - Level 1 Group Class A: Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#men & women at 10ft B: Metcon (No Measure) Snatch work (work on form not wt)
June 22, 2016 - No Comments! 6.2216 HomeGrown CrossFit - Level 1 Group Class A: Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsWith JUDGE, The Open standards. The clean are Power cleans B: Metcon (AMRAP - Reps) DU work try and find max UB
June 21, 2016 - No Comments! 6.21.16 HomeGrown CrossFit - Level 1 Group Class A: Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsWith JUDGE, you can only kip if you can do 5 strict, no ab mat handstand push ups B: 2k Row (Time) Max Effort 2k Rowor Mobility
June 20, 2016 - No Comments! 6.20.16 HomeGrown CrossFit - Level 1 Group Class A: Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsWith JUDGE, The Open standards B: 1-Mile Run (Time) Max Effort 1-Mile Runor Mobility
June 18, 2016 - No Comments! 6.18.16 HomeGrown CrossFit - Level 1 Group Class A: Metcon (AMRAP - Rounds and Reps) In teams of two with one person working at a time, complete AMRAP 20 mins 100 DUs 80 KB DL (Rx 70/53) 60 alternating v-ups 40 jumping lunges 20 power cleans (Rx 95/65)
