November 11, 2019 - No Comments! 11/12/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (Weight) Skill ConditioningOn the 2:00 x 5 Sets: 50' Handstand Walk Practice or 5 wall walks 3 Hang Power Cleans *Aim is to build to a heavy triple over the five rounds. Record heaviest triple B: Metcon (AMRAP - Rounds and Reps) AMRAP 1212/9 Cal Row Bike Ski 12 Deadlifts (R+155/105, Rx125/85) 9 Hang Power Cleans 9 Strict HSPU or DB Press
November 10, 2019 - No Comments! 11/11/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (Time) 1 Mile Run 24, 21, 18, 15, 12, 9, 6, 3 V-ups HR Push ups 1 Mile Run
November 7, 2019 - No Comments! 11/8/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. A1: Crossfit Games Open 20.5 Masters (55+) (Time) For time, partitioned any way: 40 chest to bar pullups 80-cal. row 120 wall-ball shots 20/10 lb ball to 9 ft Time cap: 20 min. A2: Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time) For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball shots, 14/10 lb ball to 10/ 9 ft. Time cap: 20 min.
November 6, 2019 - No Comments! 11/7/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) On the 4:00 x 5 Rounds: 500m Run 15 Push ups 5 Power Cleans Build weight across the five rounds. B: Metcon (No Measure) For 12 min Minutes 1+2 - Recovery Paced Row Bike Ski Minute 3 - Handstand Walk Practice Minutes 4+5 - Recovery Paced Row Bike Ski Minute 6 - Handstand Walk Practice Minutes 7+8 - Recovery Paced Row Bike Ski Minute 9 - Handstand Walk Practice Minutes 10+11 - Recovery Paced Row Bike Ski Minute 12 - Handstand Walk Practice
November 5, 2019 - No Comments! 11/6/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Handstand positioning and skill work B: Metcon (3 Rounds for calories) 3 Rounds (24:00 total)In a 3:00 Window Max unbroken Strict HSPU 12 CTB Pull-Ups (Sub Jumping C2B pull ups) Max Calorie Row Bike Ski Rest 1:00 In a 3:00 Window Max unbroken Strict HSPU 12 Box Jump Overs (R+24/20, Rx20/16″) Max Calorie Row Bike Ski Rest 1:00
November 4, 2019 - No Comments! 11/5/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (Weight) Box Back Squat 7 Sets of 3 Squats * Set height to just below parallel. * 1sec full stop at bottom. Rest as needed (1-2 minutes) between sets. B: Metcon (Time) 3 Rounds15 Deadlifts (R+205/145, Rx155/115) 20 Dumbbell Front Squats (R+50/35, Rx 40/25) 80 Double-Unders (Sub 160 singles)
November 3, 2019 - No Comments! 11/4/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Split Jerk (Technique) 3 Sets: 1 Pausing Jerk Drive 1 Jerk Drive 1 Split Jerk Split Jerk On the Minute x 10: 1 Split Jerk Record heaviest split jerk B: Metcon (3 Rounds for reps) AMRAP 10: 1 Mile Run Max Clean & Jerks (R+135/95, Rx 115/75) Rest 3 min At 13min start AMRAP 7: 800m Run Max Power Snatches (R+115/75, Rx 95/65) at 20min Rest 3 min At 23 min start AMRAP 4: 400m Run Max Thrusters (R+95/65, Rx 75/55) At 27 min DONE!
November 1, 2019 - No Comments! Team Saturday! HomeGrown CrossFit - CrossFit View Public Whiteboard A. : Metcon (Time) For Time: Teams of 2 100 Cal Row/Bike/ Ski + 100 Push press (R+95/65,Rx75/55) 80 Cal Row/Bike/ Ski + 80 front rack reverse lunges (R+95/65,Rx75/55) 60 Cal Row/Bike/ Ski + 60 Push press (R+115/75,Rx 95/65) 40 Cal Row/Bike/ Ski + 40 front rack reverse lunges (R+115/75,Rx 95/65) 20 Cal Row/Bike/ Ski + 20 Push press (R+125/85,Rx 115/75) *One person working at the time.
October 31, 2019 - No Comments! 11/01/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 / 115 lb 30 single-leg squats 10 clean and jerks, 225 / 145 lb 30 single-leg squats 5 clean and jerks, 275 lb / 175 lb 30 single-leg squats 5 clean and jerks, 315 lb / 205 lb Time cap: 20 minutes A1: Crossfit Games Open 20.4 Masters (55+) (Time) For time: 30 box jumps, 24 /20 in 15 clean and jerks, 95 / 65 lb 30 box jumps, 24 / 20 in 15 clean and jerks, 115 / 75 lb 30 box jumps, 24 / 20 in 10 clean and jerks, 135 / 95 lb 30 medicine-ball step-ups, 20 / 14 lb 10 clean and jerks, 155 / 105 lb 30 medicine-ball step-ups, 20 / 14 lb 5 clean and jerks, 185 / 125 lb 30 medicine-ball step-ups, 20 / 14 lb 5 clean and jerks, 205 / 145 lb Time cap: 20 minutes A2: Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time) For time: 30 box jumps, 24 / 20 in. 15 clean and jerks, 65 / 35 lb 30 box jumps, 24 / 20 in. 15 clean and jerks, 95 / 55 lb 30 box jumps, 24 / 20 in. 10 clean and jerks, 115 / 75 lb 30 medicine-ball step-ups, 20 / 14 lb 10 clean and jerks, 135 / 95 lb 30 medicine-ball step-ups, 20 lb / 14 lb 5 clean and jerks, 155 / 115 lb 30 medicine-ball step-ups, 20 / 14 lb 5 clean and jerks, 185 / 135 lb Time cap: 20 minutes
October 30, 2019 - No Comments! 10/31/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 Rounds 500m Row 15 GHD Sit-Ups 21 Banded Good Mornings B: Front Squat (Pausing) On the 1:30 x 6: 1 Pausing Front Squat 1 Front Squat *Build to a moderate, but not a max effort. Record heaviest complex C: Metcon (Time) 7 Rounds 7 Toes to Bar 7 Front Squats (R+135/95, Rx 115/75) 250m Run
