May 8, 2019 - No Comments! 5/09/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Rounds10 DB Split Squats (10each leg) 10 DB Romanian Deadlift 10 Banded Lat Pull Downs 10 Banded Tri Extensions B: Push Press 5x2 Build weight over sets C: Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Burpee over hurdle Strict C2B Pull Ups *Vest Optional
May 7, 2019 - No Comments! 5/08/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Steady Rounds10 Slider Hamstring Curl 10 slider knees into chest in push-up position 20 slider alt mt climbers B: Back Squat 3×7 @70% C: Metcon (Time) Run 400m 30 Thrusters (R+95/65, Rx 75/55) Run 400m 20 Thrusters Run 400m 10 Thrusters
May 6, 2019 - No Comments! 5/07/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 10 BB Bent Over Rows :60sec bottom of a sq hold with BB in the front rack 250m Run C: Squat Clean Every :30 for 6 Minutes 1 Rep at 75-80% C: Metcon (Time) 5 Rounds 12/10 Calorie Row or Bike 6 Strict HSPU 12 Power Snatch (R+95/65, Rx 75/55) Rest :60
May 5, 2019 - No Comments! 5/06/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Run 1 Mile Run *Vest Optional B: Deadlift (4x4) @75-85% of 1RM C: Metcon (AMRAP - Rounds and Reps) AMRAP 10 MinutesClimb the Ladder 100m Sprint 3 Push Press (R+115/75, Rx 95/65) 100m Sprint 6 Push Press 100m Sprint 9 Push Press etc…
May 3, 2019 - No Comments! 05/04/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A.: Metcon (AMRAP - Reps) Teams of 2 Every 6 min for 5 Rounds Round 1: 40 Cal Bike/Row + Max Push Ups Round 2: 40 Cal Bike/Row + Max Box Jump overs (R+24/20, Rx 20/16) Round 3: 40 Cal Bike/Row + Max Burpees Round 4: 40 Cal Bike/Row + Max KBS (R+53/35, Rx 44/26) Round 5: 40 Cal Bike/Row + Max Goblet Squats (R+53/35, Rx 44/26) 1 min rest between rounds *one person working at the time.
May 2, 2019 - No Comments! 5/03/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 500m Run 40 Empty Bar or PVC OHS 500m Run B: Snatch Every :45 for 9 Minutes 1 Rep at 70-80% C: Metcon (Time) 10 Rounds 5 Deadlifts (R+ 275/185, Rx 225/155) 5 Strict Pull-ups 10 T2B
May 1, 2019 - No Comments! 5/02/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Rounds10 BB behind the head press 10 BB Good Mornings 10 each leg BB single leg DL B: Split Jerk 7X1 Build weight over sets C: Metcon (AMRAP - Reps) 3 Rounds:60 Handstand Hold freestanding or on wall :60 Front rack Barbell Hold (R+185/125, Rx155/105) :60 Max Effort Rope Climbs Rest 2:00 at 15:00 finish with a 1mile Run (Score is total rope climbs)
April 30, 2019 - No Comments! 5/01/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Rounds10 Alt DB Reverse Lunges 10 Bench S-Arm DB Row 10 DB Bicep Curls B: Front Squat 6×2 @85% C: Metcon (Time) 3 Rounds 50m DB Farmers Carry (R+100/80, Rx 70/50) 100′ HS Walk (SUB 5 wall walks) 30 Goblet Squats (R+70/53, Rx 53/44)
April 29, 2019 - No Comments! 4/30/2019 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: Clean and Jerk Touch and Go 5×5 (Heavier than last time) C: Metcon (Time) 3 Rounds3 Rounds 100 Double Unders 25 KB Swings (R+70/53, Rx 53/44) 20 Burpees
April 28, 2019 - No Comments! 4/29/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Steady Through1000m Row/Run then AMRAP 10 Minutes Max Sets of 10-5 Unbroken Push Ups B: Deadlift 5×3 @75-85% of 1RM C: Metcon (Time) 10 Squat Snatch (R+155/105, Rx125/85) 400m Run 50 Alt Pistols 400m Run 10 Squat Snatch
