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.
May 5, 2015 - No Comments! Wednsaday 5.6.15 Here we go again! HomeGrown CrossFit - Level 1 Group Class A: Power Clean 8 Min EMOM Power Clean x2 Sq. Clean x1 Push Jerk x1 Split Jerk x1 Weight goes up every 2 min Total of 4 different wts. B: Metcon (Time) 150 Wall Ball (R+20/14, Rx16/12@ 10ft) Every time the ball drops Burpee ladder 1-2-3-4….etc 20min time cap
