August 21, 2019 - No Comments! 8/22/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Rounds10 BB Bent Over Rows :60sec bottom of a sq hold with BB in the front rack position 250m Run B: Hang Power Clean (Technique) 7 Sets: Hang Clean Pull + Hang Clean High Pull + Hang Power Clean C: Metcon (Time) 5 Rounds250m Run 12 Over Unders (R+& Rx 24/20) 9 Hang Power Cleans (R+155/105, Rx125/85) 6 Push Jerks
August 20, 2019 - No Comments! 8/21/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) 2 Rounds10 Slider Hamstring Curl 10 Slider knees into chest in push-up/plank position 20 Slider alt mt climbers B: Metcon (1 Rounds for weight) Tempo Clean Deadlift7 Sets of 1 Tempo: 7sec Up, 7sec Down Note: Record heaviest weight C: Metcon (5 Rounds for time) 5 Rounds, Every 4 Minutes12 V-ups 9 Deadlifts (R+ 225/155, Rx 165/125) 15/12 Calorie Row or Bike or Ski
August 19, 2019 - No Comments! 8/20/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Midline3 Supersets: 100m Jog 1min DB Hold out in front 20 GHD or AbMat Sit-ups B: Metcon (Time) Buy In: 50/35 Calorie Row or Bike 3 Rounds of "Kelly" 400m Run 30 Box Jumps (R+24/20, Rx20/16) 30 Wallballs (R+20/14, Rx 16/12) Cash out: 50/35 Calorie Row or Bike
August 18, 2019 - No Comments! 8/19/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Rounds:30 HS Hold (nose to wall) :30 Left Side plank :30 Right Side plank :30 Superman Hold :30 Hollow Hold B: Push Jerk Pausing Push Jerk For Quality: 3 Sets of 3 Pause for 2s in catch. Push Jerk Every 2 Minutes x 5 Sets: 3 Push Jerks *Build if possible C: Metcon (AMRAP - Rounds and Reps) AMRAP - 12 min21 Kettlebell Swings (R+53/35, Rx44/26) 14 Kettlebell Reverse Lunges (53/35) (7 each arm) 7 Push Jerks (R+165/110, Rx145/85)
August 16, 2019 - No Comments! Team Saturday! HomeGrown CrossFit - CrossFit View Public Whiteboard A. : Metcon (Time) Teams of 2 : For Time 50 Synchro Burpees Then 5 Rounds together: 40 Wall Ball (R+20/14, Rx16/12) 40 KBS (R+53/35, Rx44/26) 30 Push ups 40 Box Jumps (R+24/20, Rx 20/16) 40 Sit-Ups Then, 800 meter Run * 1 person working at the time except for the burpees and run.
August 15, 2019 - No Comments! 8/16/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Gymnastics10 min of practice Handstand Practice, Walk, Free standing or Hold. In relation to our current abilities. Challenge ourselves with obstacles, and change of directions. B: Squat Snatch (Stamina) On the Minute x 5: 5 "Touch and Go" Squat Snatches Same load across all sets. This workout will be repeated. C: Metcon (Time) 5 Rounds10 Power Snatches (R+95/65, Rx 75/55) 10 Box Jump Overs (R+24/20, Rx20/16)
August 14, 2019 - No Comments! 8/15/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Clean Technique5 Sets of the Complex: Pausing High Hang Squat Clean (2s in bottom) Pausing Front Squat (2s in bottom) High Hang Squat Clean Front Squat *Build up if possible B: Hang Clean (On the Minute x 7) Min #1 - 7 Hang Squat Cleans + 1 Push Jerk Min #2 - 6 Hang Squat Cleans + 2 Push Jerk Min #3 - 5 Hang Squat Cleans + 3 Push Jerks Min #4 - 4 Hang Squat Cleans + 4 Push Jerks Min #5 - 3 Hang Squat Cleans + 5 Push Jerks Min #6 - 2 Hang Squat Cleans + 6 Push Jerks Min #7 - 1 Hang Squat Clean + 7 Push Jerks * go heavier than last week C: Metcon (10 Rounds for reps) Bergeron Beep TestEMOM till failure or 10 Rounds 7 Thrusters (R+75/55, Rx 65/45) 7 Pull-Ups 7 Burpees
August 13, 2019 - No Comments! 8/14/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Midline conditioning21-18-15-12: Rower or Bike Calories GHD Sit-Ups or Ab mat sit ups B: Metcon (No Measure) Deadlift StaminaNot for Time: 3-6-9-12-15: Unbroken Deadlifts (60%) After each set, 30% of our Max Strict HSPU C: Metcon (Time) 3 Rounds800m Run 80 Double-Unders (Scale 160 Singles) 21 Push Presses (R+115/75, Rx 95/65)
August 12, 2019 - No Comments! 8/13/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) Gymnastic SkillsNot for Time: 1:00 Light Row or Bike + 60% Max Ring Muscle-Ups or MU skill work or kipping work 1:00 Light Bike + 12 Strict Ring Dips 1:00 Light Row or Bike + 50% Max Ring Muscle-Ups 1:00 Light Bike + 9 Strict Ring Dips 1:00 Light Row or Bike + 40% Max Ring Muscle-Ups 1:00 Light Bike + 6 Strict Ring Dips B: Power Clean 5 Sets of the Complex: 1 Hang Clean Pull 1 Hang Power Clean 1 Clean Pull 1 Power Clean *build up wt. C: Metcon (Time) 12min Time Cap:50 Power Cleans (R+155/105, Rx125/85) *On the Minute - 5 Toes to Bar
August 11, 2019 - No Comments! 8/12/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Back Squat (Stamina) Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats Barbell - 68% of Back Squat This is our final increase in this rep scheme. Same barbell load for both lifts, with all squats taken from the rack. B: Metcon (4 Rounds for reps) AMRAP 3:00 21/15 Calorie Row or Bike 21 Lateral Burpees over bar Max Overhead Squats (R+75/55, Rx 65/45) Rest 3:00 AMRAP 3:00 18/13 Calorie Row or Bike 18 Lateral Burpees over bar Max Overhead Squats (R+95/65, Rx 75/55) Rest 3:00 AMRAP 3:00 15/11 Calorie Row or Bike 15 Lateral Burpees over bar Max Overhead Squats (R+115/75, Rx 95/65) Rest 3:00 AMRAP 3:00 12/9 Calorie Row or Bike 12 Lateral Burpees over bar Max Overhead Squats (R+135/95, Rx 115/75)
