December 10, 2019 - No Comments! 12/11/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Bench Press Build to Heavy Set of 5 B: Metcon (3 Rounds for reps) AMRAP 3: 9/6 Calorie Row Bike Ski 12 Power Snatches (R+95/65, Rx 75/55) Rest 3 Minutes AMRAP 3: 9/6 Calorie Row Bike Ski 8 Power Snatches (R+115/75, Rx 95/65) Rest 3 Minutes AMRAP 3: 9/6 Calorie Row Bike Ski 4 Power Snatches (R+135/95, Rx 115/75)
December 9, 2019 - No Comments! 12/10/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Strict Gymnastics SkillNo measure (in any order) 0:00 - 5:00 Handstand Floater Practice 5:00 - 10:00 3 Strict Chest to Bar Pull-ups 3 Strict Handstand Push-ups 10:00 - 15:00 5 Strict Toes to Bar 10 Pausing GHD Hip Extensions (pause 3 sec at top) 15:00 - 20:00 3 Inchworms 3 Pausing Ring Rows (pause 3 sec at top) *Really really really focus on QUALITY B: Metcon (Time) 3 Rounds400m Run 10 Power Cleans (R+155/105, Rx125/85) 500m Row or Ski 10 Push Jerks
December 8, 2019 - No Comments! 12.9.2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 10 DB Front Rack Step Alt Reverse Lunges 20 Glute Bridges 100m Single Kettlebell Farmers Carry (change at 50m) :30sec Hollow Hold *Aim: Improve from last week. We will repeat some primers on the second week, with a new set on the third week. B: Back Squat Build to Heavy Set of 5 Note: This will be used for our percentage for our following squat waves, starting next week.. C: Metcon (AMRAP - Rounds and Reps) AMRAP 1035 Double Unders (SUB 70 Singles) 25 Air Squats 15 Kettlebell Swings (R+53/35, Rx44/26)
December 5, 2019 - No Comments! 12/6/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Rounds for Quality10 Cossack Squats 10 DB/KB Waiter Squats (5 Reps Each Side) B: Front Squat (Tempo) On the Minute x 9: 1 Tempo Front Squat Tempo: * 5 Seconds Down * 2 Second Pause * Aggressively Stand Record heaviest weight C: Metcon (No Measure) 3 Rounds1 Minute Wallballs (R+20/14, Rx 16/12) 1 Minute Alt DB Snatches (R+50/35, Rx 40/25) 1 Minute Burpees 1 Minute Single Arm DB Hang Clean & Jerks (R+50/35, Rx 40/25) 1 Minute Calorie Row Bike Ski 1 Minute Rest
December 4, 2019 - No Comments! 12/5/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Power Clean (Technique) On the 1:30 x 7 Sets: 30 Double-Unders (Sub 60 Single unders) 3-Position Power Clean* *3-Position Clean: 1 High Hang Power Clean (high thigh) 1 Hang Power Clean (knees) 1 Power Clean (floor) Record heaviest complex B: Metcon (AMRAP - Rounds and Reps) AMRAP 129 Strict Pull-Ups 12 Hang Power Cleans (R+135/95, Rx 115/75) 9 Strict Handstand Pushups 21 Deadlifts
December 3, 2019 - No Comments! 12/4/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Rounds for Quality:20 Sec L-Sit b/t boxes :30 Sec Wall-Facing Handstand Hold :40 Double DB/KB Static Squat B: Overhead Squat (Pausing) 5 Sets of 1 *10 Second Pause in Bottom *build up Record heaviest weight C: Metcon (AMRAP - Rounds and Reps) AMRAP 1616 Overhead Squats (R+95/65, Rx 75/55) 16 Box Jumps (R+24/20, Rx20/16) 16 Front Rack Reverse Step Lunges 16 Box Jumps
December 2, 2019 - No Comments! 12/3/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 20 Wall Walks *10min time Cap B: Metcon (No Measure) 4 Rounds For Quality:10 Ring Rows :10-:20 Second Ring Support Hold at the top of the ring row C: Metcon (Time) 3 Rounds1600m Run, Row, Bike or Ski 800m Run, Row, Bike or Ski 400m Run, Row, Bike or Ski 20 Burpees * Choose 3 different ways to complete the meters (Ex: Run 1600m, Bike 800m, Row 400m) *40 min time cap
December 1, 2019 - No Comments! 12/02/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Rounds20 Banded Pull-Aparts :30 Second Hollow Hold 100m Single Kettlebell Farmers Carry (change at 50m) B: Metcon (Weight) Barbell ComplexOn the 2:00 x 5 Sets: 3 Power Cleans 3 Front Squats 3 Push Jerks *build wt Record heaviest weight C: Metcon (AMRAP - Rounds and Reps) AMRAP 123 Power Cleans (R+135/95, Rx 115/75) 3 Front Squats 3 Push Jerks 15 Toes to Bar
November 29, 2019 - No Comments! Team Saturday! HomeGrown CrossFit - CrossFit View Public Whiteboard A. : Metcon (AMRAP - Rounds and Reps) Teams of 2 With a 35 minutes running clock: 30-20-10 Front Squats (R+155/105,Rx135/95) 60-40-20 Box Jumps (R+24/20,Rx20/16) 30-20-10 Power Cleans (R+155/105,Rx135/95) 60-40-20 Push ups -Then- AMRAP in the remaining time: 50 Deadlifts (R+155/105,Rx135/95) 30 Sit ups 400 m Run *One person working at the time.
November 28, 2019 - No Comments! 11/29/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (Time) In teams of 2. Split work as neededAMRAP 8: 24 Calorie Row Bike Ski 24 Kettlebell Swings (R+53/35, Rx44/26) 24 Thrusters (R+75/55, Rx 65/45) Rest 4 Minutes AMRAP 8: 16 Calorie Row Bike Ski 16 Kettlebell Swings 16 Thrusters (R+95/65, Rx 75/55) Rest 4 Minutes AMRAP 8: 8 Calorie Row Bike Ski 8 Kettlebell Swings 8 Thrusters (R+115/75, Rx 95/65)
