HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

:30s Spidermans

:30s butt kicks in place

:30s Mt Climbers

:30s high knees in place

:30s Frog Hops

:30s butt kicks in place

:30s Push-up to Down Dog

:30s high knees in place

:30s Air Squats

:30s butt kicks in place

:30s perfect Burpees (work on form not speed)

B: Metcon (Time)

25min CAP
400m Run (Sub - 30 x 10m Shuttle Runs, 35 Box Jumps or 35 Tuck Jumps (knees above hip crease)

18-24-30

Deadlifts (9-12-15 if single DB KB Each Side)

Lateral Burpees

800m Run (Sub - 60 x 10m Shuttle Runs , 50 Box Jumps, or 50 Tuck Jumps (knees above hip crease)

30-24-9

Deadlifts

Lateral Burpees

400m Run

C: Metcon (No Measure)

Alt On the Min x 10 (5 Rounds):
Min 1: Max Reps Floor Press

Min 2: Max Hollow Rocks (Scale to Hollow hold or Front Plank hold)

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A: Warm-up (No Measure)

5-4-3-2-1:

Inchworm to Push-ups

After Each Set:

:30s Hollow Hold

:30s Hope Over and Back DB

:30s Front Squats or Goblet Squats (Light Weight)

B: Metcon (Time)

21-15-9:

Thruster

Strict Pull-ups (Subs KB BB DB Bent Over Rows)

C: Metcon (No Measure)

3 Rounds
:30 Static Weighted Bulgarian Split Squat (Left)

:30 Max Unweighted Bulgarian Split Squats (Left)

:30 Static Weighted Bulgarian Split Squat (Right)

:30 Max Unweighted Bulgarian Split Squats (Right)

Rest 1 Minute Between Rounds

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A: Bert (Time)

For time:

50 burpees

400-m run

100 push-ups

400-m run

150 walking lunges

400-m run

200 squats

400-m run

150 walking lunges

400-m run

100 push-ups

400-m run

50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here
SCALE option - Cut reps in half, but keep the run the same (if need be, 200M)

HomeGrown CrossFit - CrossFit

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A.: Metcon (No Measure)

"OH NO CURTIS P"

Benchmark WOD

For Time

100 Curtis P's (105/70 lb)

One rep of "Curtis P" complex is one Power Clean, one Forward Lunge (each leg), and one Push P

press.

BB/DB

KB Alternating sides

Designed to be done in "under an hour." - Scaled to 75 Reps if needed it.

Time Cap: 40 Min

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A: Warm-up (No Measure)

Running Line Drills

Over the Hurdle

Knee to Chest

Cradle Stretch

quad stretch

Walking Samson

Lunge & Twist (Over Front Leg)

arm circles with a toe touch

High Knees

Butt Kickers

Side Shuffles

B: Metcon (Time)

12 Rounds

400m Run (Sub 30 step ups) *Scale to 200m if need.

9 Burpees

21 Air Squats

*Going longer in today's running (3miles or 4800m)

*This workout will likely last 30+ minutes

**In order to achieve the right stimulus, let's cap this workout at 40 min

C: Metcon (No Measure)

50-40-30-20-10:

Hollow Rocks *If hollow rock is to challenging - accumulate equal seconds in a hollow hold

After Each Set:

20 DB Alt Renegade Rows video (BB Pendlay rows)

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A: Warm-up (No Measure)

5 Minutes for quality
5 Push-up to Down Dog

10 Pausing Air Squats (2 Seconds in Bottom)

40 Single Unders (Sub Jumping Jacks)

B: Metcon (Time)

Cap 20 Min
50 KB DB Alt Sq Cleans (BB sq cleans)

100 Double Unders (Sub 200 single unders or 100 line hops)

50 Hand Release Push-ups (Sub Knee Pushups or 75 Plank Taps)

100 Double Unders

50 KB DB Alt Sq Cleans

C: Metcon (No Measure)

Alt On the min x 10:
1st min: max Bulgarian Split Squats (Tempo 4s down, up fast)(Left)

2nd min: max Bulgarian Split Squats (Tempo 4s down, up fast

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A: Warm-up (No Measure)

3 Rounds
:30s Slow Air Squats

:30s Spiderman

:30s Down Dog with calf stretch

3 Rounds

:30s Jumping Jacks

:30s Squat Jumps

:30s Mt Climbers

B: Metcon (Time)

On the min For 12min
6 KB DB Thrusters (hold both heads of DB or single arm thrusters each arm (BB thrusters)

6 KB DB Alt Power Snatches (BB power snatch)

6 Burpees

* If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock

OR

* Complete 12 Rounds for time.

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 8
max Strict HSPU or KB BB DB Press

every minute, complete 10 lemon squeezers

*start with lemon squeezers

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A: Warm-up (No Measure)

1 minute each

Spiderman

Samson stretch

Push-up to Down Dog

Plank

Side Plank (:30s Each Side)

Hollow Hold

1 Round

3 Strict Pull-ups (DB KB BB bent over rows)

6 Push-ups

12 Sit-ups

24 Step Back Alt Lunges

B: Metcon (3 Rounds for time)

3 Rounds
10 Strict Pull-ups (Sub BB DB KB Bent over Rows )

20 Push-ups

30 Sit-ups

40 Jumping Alt Lunges (Scale to no jump if needed)

30 Sit-ups

20 Push-ups

10 Strict Pull-ups

Rest 2 Minutes Between Rounds

*With a fair amount of rest built in and little interference between consecutive movements, the goal is to work quickly through each round

C: Metcon (No Measure)

Tabata Front Squats
*Hold 2 DB, Single DB, BB or OO in the front rack position for these squatting intervals

8 Rounds:

20 Second Work

10 Seconds Rest

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A: Warm-up (No Measure)

3 Rounds
5 Inchworms

10 squats

20 Single Leg Glute Bridges (10 Each Side)

20 Jumping Jacks

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
200m Run (Sub 30 Mt Climbers, 30 Squat Jumps or 20 x 10m Sprints)

14 KB DB Alt Power Clean & Jerks (BB Power C&J)

40 Double Unders (Sub 40 Lateral Line Hops - over/back is 1)

*Looking for 5 plus rounds

C: Metcon (No Measure)

21-18-15-12-9:

seated leg lifts

bench dips (chair, box, step)

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A.: Metcon (No Measure)

Every 3 Min x 2 Rounds

Min 0-3 :: 150 Double Unders / Sub 300 Singles or 150 Line Hops -Over and Back = 1 Rep

Min 3-6 :: 30 Reverse Burpees

Min 6-9 :: 30 DB/KB/BB Push Presses

Min 9-12 :: 30 DB/ KB/BB OH Squats

Min 12-15 :: 30 Alt Single arm devil Press (if you have a BB 15 Snatches + 10 Burpees)

Min 15-18 :: 500 m Run ( Sub - 35 Step ups)

Min 18-21 Rest