December 18, 2019 - No Comments! 12/19/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Alternating On the Minute x 10 (5 Rounds): Minute 1: 50 Double Unders Minute 2: 2 Hang power snatch + 1 power snatch B: Metcon (Time) Teams of 23 Rounds For Time (35 Minute Cap): 75/60 Cal Row Bike Ski 60 Toes to Bar 45 Power Cleans 30 Power Snatches Round 1:(R+95/65, Rx 75/55) Round 2: (R+115/75, Rx 95/65) Round 3: (R+125/85, Rx115/75)
December 17, 2019 - No Comments! 12/18/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Rounds5 Inchworms 200' DB Single Arm Overhead Carry (Change Every 50') B: Push Press Build to a 10RM *This will be used as a benchmark for the cycle. C: Metcon (Time) 21-15-9: Push Jerks (R+135/95, Rx 115/75) Lateral Barbell Burpees
December 16, 2019 - No Comments! 12/17/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) Strict Gymnastics0:00 - 6:00 :20 Second Wall-Facing Handstand Hold 2 Strict Ring Muscle-ups (Or Banded Strict) 6:00 - 12:00 1 Strict Chest to Bar Pull-up + 15' Handstand Walk 2 Strict Chest to Bar Pull-ups + 15' Handstand Walk 3 Strict Chest to Bar Pull-ups + 15' Handstand Walk 12:00 - 18:00 25 Double Unders :15 Second L-Sit b/t boxes 5 Tempo Ring Rows B: Metcon (3 Rounds for reps) AMRAP 5: Buy-In: 700m Row 7 Squat Cleans (R+95/65, Rx 75/55) 25 Double Unders Rest 2 Minutes AMRAP 5: Buy-In: 500m Row 5 Squat Cleans (R+115/75, Rx 95/65) 25 Double Unders Rest 2 Minutes AMRAP 5: Buy-In: 300m Row 3 Squat Cleans (R+135/95, Rx 115/75) 25 Double Unders
December 15, 2019 - No Comments! 12/16/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Back Squat (Wave) WAVE #1 Set 1: 6 Reps 70% Set 2: 4 Reps 76% Set 3: 2 Reps 82% 2 Minutes Rest WAVE #2 Set 4: 6 Reps 76% Set 5: 4 Reps 82% Set 6: 2 Reps 88% 2 Minutes Rest WAVE #3 Set 7: 6 Reps 82% Set 8: 4 Reps 88% Set 9: 2 Reps 94% Note: The "WAVE Percentage" is from last week's heavy 5-Rep. Record Set 9: 2 Rep @ 94% B: Metcon (Time) 2 Rounds50 Wallballs (R+20/14, Rx 16/12) 40/30 Cal Row Bike Ski 30 Toes to Bar 20 Alt DB Snatches (R+60/40, Rx 50/30)
December 13, 2019 - No Comments! Team Saturday! HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (Time) Teams of 2 For Time: 100 m Prowler Push (R+&Rx: Men 4x45/Women 2x45) 80 KBS (R+53/35, Rx 44/26) 100 Wall Ball (R+20/14, Rx16/12) 80 Ab mat sit ups 100 Double unders (Sub 200 Singles) 80 Goblet Squats (R+53/35, Rx 44/26) 100 m Prowler Push *One person works at the time.
December 12, 2019 - No Comments! 12/13/2019 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 Build from last week. Same tempo, with higher percentages. Tempo: * 5 Seconds Down * 2 Second Pause * Aggressively Stand Record heaviest weight C: Metcon (Time) 1000m Run Row Bike Ski 15 Chest to Bar Pull-Ups, 2 Deadlifts (R+ 315/205, Rx225/155) 1000m Run Row Bike Ski 15 Chest to Bar Pull-Ups, 4 Deadlifts 1000m Run Row Bike Ski 15 Chest to Bar Pull-Ups 6 Deadlifts 1000m Run Row Bike Ski 15 Chest to Bar Pull-Ups 8 Deadlifts 1000m Run Row Bike Ski 15 Chest to Bar Pull-Ups 10 Deadlifts TIME CAP: 35 min
December 11, 2019 - No Comments! 12/12/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) :30 Seconds Front Plank Hold :30 Seconds Overhead Squat Hold with pvc :30 Seconds Superman Hold B: Power Snatch (Complex) On the 1:30 x 5 Sets: 1 "3-Pause" Power Snatch 1 Power Snatch 1st Pause (2 Seconds): Just Below Knee Level 2nd Pause (2 Seconds): Jumping Position (Pockets) 3rd Pause (2 Seconds): Catch Position Record heaviest complex C: Metcon (Time) 3 Rounds800m Run 21/15 Calorie Row Bike Ski then 5 Rounds 7 Thrusters (R+75/55, Rx 65/45) 7 Pull-ups 7 Burpees
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)
