June 21, 2019 - No Comments! Saturday -Team! HomeGrown CrossFit - CrossFit View Public Whiteboard A.: Metcon (AMRAP - Rounds and Reps) 15 min AMRAP 50 Synchro sit-ups (pass wall ball back and forth) 50 Devil press (R+50/35, Rx 40/25) 100 DB front rack alt lunges 200 DU B.: 2.5k Run (Time) 2.5k Run
June 20, 2019 - No Comments! 6/21/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 10-1 Hollow Rocks and Arch Rocks B: Deadlift 1 Set of 5 - 70% 2 Sets of 3 - 73-79% 5 Sets of 1 - Climbing to a Heavy. After each set, 25'-50' HS Walk Practice or HS practice. Note: Record heaviest 1rep C.: Metcon (Time) For Time: 1 Toes to Bar, 10 Deadlifts 2 Toes to Bar, 9 Deadlifts 3 Toes to Bar, 8 Deadlifts 4 Toes to Bar, 7 Deadlifts 5 Toes to Bar, 6 Deadlifts 6 Toes to Bar, 5 Deadlifts 7 Toes to Bar, 4 Deadlifts 8 Toes to Bar, 3 Deadlifts 9 Toes to Bar, 2 Deadlifts 10 Toes to Bar, 1 Deadlift (R+ 225/155, Rx 165/125)
June 19, 2019 - No Comments! 6/20/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Rounds10 Goblet Sq 10 Push ups 10 Ring Rows 1min Ring Row hold at top B: Overhead Squat 5 Sets of 1 Tempo Overhead Squat *5s to find bottom position, 2s pause in bottom. Followed by, Overhead Squat - 10 Rep Heavy. Note: Record Heavy 10rep C: Metcon (Time) 21 Hang Power Snatches (R+95/65, Rx 75/55) 250m Run 21 Overhead Squats 250m Run 15 Hang Power Snatches 250m Run 15 Overhead Squats 250m Run 9 Hang Power Snatches 250m Run 9 Overhead Squats 250m Run
June 18, 2019 - No Comments! 6/19/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Rounds10 Reverse snow angles 10 V-ups 10 Glute Bridges 10 Hamstring curls w/ sliders B: Front Squat Pausing Front Squat 5 Sets of 2 3s pause in the bottom of each rep. C: Metcon (Time) 3 Rounds15 Front Rack Alt Step Lunges (R+115/75, Rx 95/65) 15 Lateral Barbell Burpees
June 17, 2019 - No Comments! 6/18/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Coaches warm ups B: Hang Clean On the Minute x 4: Minute #1 - 2 Hang Squat Cleans Minute #2 - 2 Hang Squat Cleans Minute #3 - 2 Hang Squat Cleans Minute #4 -1 Hang Squat Clean Minute #5 -1 Hang Squat Clean *On the 1 Hang Squat Clean, building in load. Note: Record heaviest 1rep Hang Sq Cln C: Nicole (AMRAP - Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups"STRICT NICOLE" *If you cant do pull-ups yet step up low bar or rings. THERE ARE NO BANDS IN THE
June 16, 2019 - No Comments! 6/17/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) On the 1:30 x 4: 100m Sprint 15 Ab mat Sit-Ups 15 Supermans B: Back Squat On the 2:00 x 6 Sets: On the 0:00... 3 Reps @ 75% On the 2:00... 1 Rep @ 80% On the 4:00... 3 Reps @ 80% On the 6:00... 1 Rep @ 85% On the 8:00... 3 Reps @ 85% On the 10:00... 1 Rep @ 90% Note: Record 1rep at 90% C: Metcon (4 Rounds for time) On the 5:00 x 4: 30 Air Squats 20 Jump Split Alt Lunges 7 Power Snatches (R+115/75, Rx 95/65)
June 14, 2019 - No Comments! 06/15/19 HomeGrown CrossFit - CrossFit View Public Whiteboard A.: Metcon (5 Rounds for time) Teams of 2: Every 7 min x 5 Rounds 30/24 Cal Row/Bike 400m Run 20 Burpees 20 Clean & Jerks (R+95/65, Rx75/55) *One person works at the time.
June 13, 2019 - No Comments! 6/14/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Coaches Warmup B: Metcon (3 Rounds for weight) Barbell Reverse Alt Step Lunges 3 Sets of 12 C: Metcon (Time) Every 3:00 for 7 Rounds: 400m Run R+12, Rx 8 Toes to Bar Note: Record *slowest* round
June 12, 2019 - No Comments! 6/13/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Coaches Warmup B: Metcon (3 Rounds for reps) With a Partner. One person works at a time. Switch work as needed. Part #1 AMRAP 7 - Max Overhead Squats First 50 Reps - (R+115/75, Rx 95/65) Second 50 Reps - (R+135/95, Rx 115/75) Time Remaining - (R+155/105, Rx125/85) Rest 3:00 Part #2 AMRAP 7 - Max Bench Presses First 50 Reps - (R+135/95, Rx 115/75) Second 50 Reps - (R+155/105, Rx125/85) Time Remaining -(R+185/125, Rx155/105) ***ALWAYS A SPOTTER*** Rest 3:00 Part #3 AMRAP 7 - Max Deadlifts First 50 Reps - (R+185/125, Rx155/105) Second 50 Reps - (R+ 225/155, Rx 165/125) Time Remaining - (R+ 275/185, Rx 225/155)
June 11, 2019 - No Comments! 6/12/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Coaches Warmup B: Metcon (Time) With a Partner. One person works at a time except the run. Switch work as needed. Time Cap: 30:00 3 Rounds: 400m Team Run together 50 Barbell-Facing Burpees 9 Rope Climbs ... Directly into: 21 Clean and Jerks (R+115/75, Rx 95/65) 21 Clean and Jerks (R+135/95, Rx 115/75) 21 Clean and Jerks (R+155/105, Rx125/85) 21 Clean and Jerks (R+185/125, Rx155/105)
