November 25, 2019 - No Comments! 11/26/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Row Bike or Ski Not for time: 4 Rounds: 30 Calorie, Light 15 Calorie, Hard B: Metcon (Time) Team of 212 Rounds together For Time: 12 Alt DB Snatches (R+50/35, Rx 40/25) 12 Lateral Burpees Over DB 12 x 10m Shuttle Run *Switch After each movement. EX: partner A 12 DB snatches, partner B 12 Burpees, partner A 12 shuttle runs etc.
November 24, 2019 - No Comments! 11/25/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Back Squat (Pausing) On the 1:30 x 6 Sets: 1 Pausing Back Squat (3 Seconds in bottom) 1 Back Squat *build wt. if possible Record heaviest set B: Metcon (Time) 3 Round400m Run 20 Single DB Box Step-Ups (R+50/35, Rx 40/25), (R+24/20, Rx20/16) 10 Squat Cleans (R+135/95, Rx 115/75)
November 22, 2019 - No Comments! Team Saturday! HomeGrown CrossFit - CrossFit View Public Whiteboard A.: Metcon (Time) Teams of 3 For Time: 100/75 Cal Row/Bike/Ski 100 Box jump overs (R+24/20, Rx20/16) 100 Power Snatches (R+95/65, Rx75/55) 100 Thrusters (R+95/65, Rx75/55) 100 Chest to Bar 100 Thrusters 100 Power Snatches 100 Box jump overs 100/75 Cal Row/Bike/Ski *One person works at the time CAP: 40 min
November 21, 2019 - No Comments! 11/22/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Every 4 min for 3 Rounds 50' DB Walking Lunges *build wt each round B: Metcon (No Measure) On the Minute x 20 (5 Rounds): Minute 1 - 50 Double-Unders Minute 2 - 25 AbMat Sit-Ups Minute 3 - Max Cal Row Bike Ski Minute 4 - Rest
November 20, 2019 - No Comments! 11/21/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (4 Rounds for reps) Optional wear a 20/14# weight vest On the 3:00 x 4 Rounds: 2 Rope Climbs (Sub Rope K2E) 15 Kettlebell Swings (R+70/53, Rx 53/44) Time remaining - Max Strict HSPU B: Metcon (Time) 250m Run 27 Supine Bar Rows 27 Burpees 27 Calorie Row Bike Ski 250m Run 21 Supine Bar Rows 21 Burpees 21 Calorie Row Bike Ski 250m Run 15 Supine Bar Rows 15 Burpees 15 Calorie Row Bike Ski
November 19, 2019 - No Comments! 11/20/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (5 Rounds for time) On the 2:00 x 5 Sets: 9 Overhead Squats (R+115/75, Rx 95/65) 6-9 CTB Pull-Ups *Take OHS barbell from the floor B: Metcon (3 Rounds for calories) 3 RoundsEvery 4min 45m Shuttle Runs (0 to 15m back, then 0 to 30m back, then 0 to 45m back) 5 DB Man Makers (push up, row R, row L, sq clean thruster) (R+50/35, Rx 40/25) Max Calorie Row Bike Ski Rest 2min Between Rounds. *recorded max cals
November 18, 2019 - No Comments! 11/19/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 Rounds3:00 Row, Bike or Ski Between sets, 20 GHD Sit-Ups or Ab mat sit ups *In every 3:00 interval, the aim is to gradually increase our speed. Minute 1 - Light Pace Minute 2 - Moderate Pace Minute 3 - Moderate/Fast Pace B: Push Jerk On the 2:00 x 5 Sets: 3 Push Jerks *Barbell taken from the rack. Aim is to build to heavy. Record heaviest triple C: Metcon (AMRAP - Rounds and Reps) AMRAP 1215 Push Jerks (R+115/75, Rx 95/65) 30 Air Squats 60 Double Unders
November 17, 2019 - No Comments! 11/18/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Row, Bike or Ski5 Rounds, Not for Score: 1:00 - Light Pace :40s - Moderate Pace :20s - Fast Pace B: Metcon (AMRAP - Rounds and Reps) AMRAP 16'12 Hang Power Cleans (R+155/105, Rx125/85) 12 Burpee Box Jump Overs (R+24/20, Rx20/16) 12 Push Jerks 12 Bar Muscle-ups
November 15, 2019 - No Comments! Team Saturday! HomeGrown CrossFit - CrossFit View Public Whiteboard A. : Metcon (Time) Teams of 2 1 mile Run 60 Toes to bar 60 Hang Power Cleans (R+95/65, Rx75/55) 60 Burpees 60 Push Presses (R+95/65, Rx75/55) 800 m Run 60 Push Presses 60 Burpees 60 Hang Power Cleans 60 Toes to bar 400 m Run *One person works at the time. *Run together
November 14, 2019 - No Comments! 11/15/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Muscle Snatch (Technique) On the Minute x 5: 3-Position Muscle Snatch (hi hang, knee, floor) 3 Overhead Squats Record heaviest Muscle Snatch complex B: Metcon (Weight) On the Minute x 7:Power Snatch Overhead Squat Squat Snatch *build up if possible Record heaviest complex C: Metcon (Time) 25' Double DB Front Rack Walking Lunge (R+50/35, Rx 40/25) 3-6-9-12-15-18-21: Strict Pull-ups * (25' =wall ball wall to post in the center of room)
