February 12, 2020 - No Comments! 2/13/2020 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 Rounds10 DB Bench Press 10 Ring Rows B: Metcon (Time) 21-15-9-15-21 Cal Row Bike Ski KB Swings (R+70/53, Rx 53/44) Rx+American Swings Pushups (Scale to knees; cut pushup reps in half or Plank Taps (R/L=1) Goblet Squats with KB (Scale to air squats) *After each round complete a 250m Run Ex: 21 Cal, 21 KB Swings, 21 Pushups, 21 Goblet Squats, 250m Run, 15 Cal.....
February 11, 2020 - No Comments! 2/12/2020 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 10-1 Barbell Curls Ring Dips (Scale to Band or Bench Dips) *Scale to 10-8-6-4-2 if desired B: Metcon (3 Rounds for calories) AMRAP 5: 200ft Walking Lunge (No Weight) (50ft=wall ball wall to HGX wall) 50 AbMat Sit-ups Max Calorie Row Bike Ski Rest 2 Minutes AMRAP 5: 100ft Dumbbell Walking Lunge with DB's at Hang (R+50/35, Rx 40/25) 50 AbMat Sit-ups Max Calorie Row Bike Ski Rest 2 Minutes AMRAP 5: 200’ft Walking Lunge (No Weight) 50 AbMat Sit-ups Max Calorie Row Bike Ski *Looking to have at least 1min on the Rower Bike Ski
February 10, 2020 - No Comments! 2/11/2020 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) On the Minute x 12 (3 Rounds):Minute 1: 8 Barbell Romanian Deadlifts Minute 2: 3-5 Strict Handstand Pushups *Scale to Strict DB Press 7-10 Reps Minute 3: 20 Weighted Ab Mat Sit Ups (Rx+GHD Sit-ups) Minute 4: 3-5 Strict Handstand Pushups *Scale to Strict DB Press 7-10 Reps B: Metcon (AMRAP - Rounds and Reps) AMRAP 15Buy-In: 1 mile run or 115/85 Cal Assault Bike (try and cap your Run or Bike at 10 min) Max Rounds in Time Remaining: 8 Burpee Box Jumps (R+24/20, Rx20/16) 8 Chest to Bar Pull-ups (Scale to Pull-ups, Banded Pull-ups, or Ring Rows)
February 9, 2020 - No Comments! 2/10/2020 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Clean and Jerk (Complex) On the 1:30 x 7 Sets: 1 Power Clean 1 Front Squat 1 Push Jerk 1 Cluster *Can drop bar following the Push Jerk Set 1: 50% of 1RM Clean and Jerk Set 2: 55% of 1RM Clean and Jerk Set 3: 60% of 1RM Clean and Jerk Set 4: 65% of 1RM Clean and Jerk Sets 5-7: 70% of 1RM Clean and Jerk Note: Record set 7 B: Metcon (Time) 10 Power Cleans (R+155/105, Rx125/85) 50 Air Squats 10 Front Squats 50 Air Squats 10 Push Jerks 50 Air Squats
February 7, 2020 - No Comments! Team Saturday! HomeGrown CrossFit - CrossFit View Public Whiteboard A.: Metcon (No Measure) 3 Rounds Ring push ups ×10 Strict Toes to bar x 10 or Leg raises × 15 Barbell box step up ×10 (5 each) B. : Metcon (6 Rounds for reps) Team of 2 :: Every 3 mins (6 Rounds) 30/22 Cal. Bike/Ski 24 T2B Max Squat Cleans (R+185/125, Rx 155/105) - Rest 1 min between rounds - One person works at the time. - Score max squat cleans per round.
February 6, 2020 - No Comments! 2.7.2020 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Front Squat On the 0: 1 Front Squat @ 84% On the 1: 1 Front Squat @ 87% On the 2: 1 Front Squat @ 90% On the 3: 1 Front Squat @ 87% On the 4: 1 Front Squat @ 90% On the 5: 1 Front Squat @ 93% On the 6: 1 Front Squat @ 90% On the 7: 1 Front Squat @ 93% On the 8: 1 Front Squat @ 96% Note: Record 1 at 96% B: Metcon (Time) 18 Min Cap1500m Row (1200m Run or 75/50 Cal Assault) *5-6 min max on row 30 Deadlifts (R+ 225/155, Rx 165/125) Scale to approx. 70% of 1RM 45 Lateral Barbell Burpees
February 5, 2020 - No Comments! 2.6.2020 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 Rounds10 Barbell Curls 10 Ring Dips (Bench Dips) 25 Banded Rows 25' DB Bear Crawl (R+50/35, Rx 40/25) B: Metcon (Time) 4 Rounds5 Lungester (R Rev Lunge, L Rev Lunge + Thruster) (R+95/65, Rx 75/55) 20 Ab Mat Sit Ups 30 Double Unders (60 Singles or 5/3 Ski Erg) 400m Run
February 4, 2020 - No Comments! 2.5.2020 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Push Press (10 Rep ) Establish a 10 Rep Max Push Press. It may be helpful to follow the following sets when building: 4 sets of: 5-6 Reps 1-2 Attempts: 10RM Completing several sets of 4-6 reps allows you to gradually build in weight without burning out for your 10RM attempts. Aim for 2-3, 10 Rep attempts as build to our heaviest lift. B: Metcon (Time) 21-15-9: Wallballs (R+20/14, Rx 16/12) Pull-ups Rx+ Chest to Bar Thrusters (R+95/65, Rx 75/55) Box Jumps (R+24/20, Rx 20/16) Kettlebell Swings (R+53/35, Rx44/26)
February 3, 2020 - No Comments! 2.4.2020 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) On the 2:30 x 3 Rounds:40 Double Unders (Scale to 60 Single Unders) 15 GHD Sit-ups (Scale to Weighted Ab Mat Sit Ups) Max Distance Handstand Walk in Time Remaining (Scale Handstands to Bear crawl or Box Shoulder Taps B: Metcon (No Measure) 5 RoundsAMRAP 4: 30/20 Calorie Row 20/14 Calorie Assault Bike or Ski AMRAP 10 Meter Shuttles 2 Minute Rest Between Rounds * We want around 1 minute at the shuttle run station, Therefore, adjust the Row, Bike or Ski calories. Cap is minutes. *With the score being the lowest shuttle run total of the 5 rounds, we're aiming for intelligent intensity *The goal is to stay within a 2-3 shuttle run range for each round
February 2, 2020 - No Comments! 2.3.2020 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Back Squat ( 5-Rep Re-Test (20min)) Build to a heavy 5 Rep Back Squat. Warm up is as follows; 5 Reps @ 50% 4 Reps @ 60% 3 Reps @ 70% 1 Rep @ 75% 1 Rep @ 80% 1 Rep @ 85% 1 Rep @ 90% After warm-up percentages, find a new baseline today on our 5 Rep. Compare to the start of the 5 Rep test cycle on (DEC 9th). After 5 Rep Max is found. Record in Wodify. B: Metcon (AMRAP - Rounds and Reps) AMRAP 125 Strict Pull-ups (Scale to banded strict pull-ups or Ring Rows) 10 Overhead Squats (R+95/65, Rx 75/55) (Scale to Front Squats) 15 Deadlifts *While the overhead squat are on the lighter side, the deadlift is intended to be incredibly light
