HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

Team of 2 :

with a 40 min running clock...

60-40-20

Hang Power Cleans (R+115/75, Rx95/65)

Wall Balls (R+20/14, Rx16/12)

Burpees

250m Run *Together after each round*

Rest 3 min

60-40-20

Deadlifts (R+225/155, Rx 165/125)

Push ups

V-ups

250m Run *after each round of reps*

* one person working at the time. Split the reps as needed.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

10 Banded seated Lat Pull Downs

10 Banded Tri Extensions

10 Alt HS Shoulder Taps or Push up position Shoulder Taps

50′ HS Walk or 5 wall walks

B: Power Snatch

Touch and Go

5×5

(Heavier than last time)

C: Metcon (5 Rounds for time)

Every 3:00 for 15:00 (5 Rounds)
60 Double Unders

5 Power Clean Push Jerk (R+135/95, Rx 115/75)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

3 Rounds of 10 reps
DB Split Squats (10 each leg)

DB Bent Over Rows

DB Bicep Curls

Note: Last round, max reps

B: Push Press

5x2

Build weight over sets

C: Metcon (AMRAP - Rounds and Reps)

Every 3:00 Until Failure

1-3 Rope Climbs (SUB 6 K2E)

100m Sprint

10 Front Squats (R+165/110, Rx145/85)

HomeGrown CrossFit - CrossFit

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A: Metcon (3 Rounds for reps)

3 Rounds
20/15 Calories Bike or Row

Max Set C2B Pull-ups

Rest 1:00

*(Score is total Pull-ups)

B: Back Squat

4×5 @75%

C: Metcon (Time)

21-15-9

DB Devil Press (R+45/25, Rx 35/15)

Toes to Bar

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
:60 Goblet Squat Hold

Run 250m

10 Sit Ups

B: Squat Clean

Every :45 for 9 Minutes

1 Rep at 70-80%

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 Minutes

10 KB or DB Goblet Hold Alt Box Step up (R+70/50, Rx 40/30) (R+24/20, Rx20/16)

1 Liner Sprint 25m down 25 back, 50m down 50m back

*have to touch line each time

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

50 Strict HSPU or Strict DB Press

Each break, complete 30 Double Unders or 60 single unders

*10 Minute Cap (add :01 per rep not completed under cap

B: Deadlift

4×4 @70-80% of 1RM

C: Metcon (Time)

3 Rounds

500m Run

21 Overhead Squats (R+75/55, Rx 65/45)

21 Bar Facing Burpees

HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

Happy Easter!

Eggtastic WOD - For Time

Teams of 2

500m run together & the EGG

100 Push ups - partner planks with egg on back

100 DB alt lunges -partner hollow hold with egg on stomach

100 Box Jump (hold egg while jumping)

100 KB swing - partner holds egg on legs with legs elevated 2 or 3 inches.

100 Ring rows - Partner holds a superman with egg on back

100 Partner Sit ps - passing the egg to each other.

500m run together & the EGG

* If you break the egg it is 20 synchro burpees if you put the egg down at any time it is 20 synchro burpees *every time* and if we need to replace the broken egg.

DB (R+50/35, Rx 40/25)

KB (R+53/35, Rx 44/26)

Box (R+24/20, Rx 20/16)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 BB Reverse Lunges

10 BB Good Mornings

10 Seated Banded Lat Pull Downs

B: Squat Snatch

EMOM for 12 Minutes

1 Rep at 70-80%

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 16 Minutes

50′ DB Front Rack Lunge Steps (R+50/35, Rx 40/25)

12 Lateral Burpees over your DBs

3 Strict Muscle Ups

*for the strict MU you will need a fales grip

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Every 5:00 for 15:00 (3 Rounds)

30/25 Calories on Bike or Row

B: Split Jerk

7x1

Build weight over sets

C: Metcon (Time)

"Tommy V"
21 Thrusters (R+115/75, Rx 95/65)

12 Rope Climbs (SUB 24 K2E)

15 Thrusters

9 Rope Climbs (SUB 18 K2E)

9 Thrusters

6 Rope Climbs (SUB 12 K2E)

* this is a lot of rope climbs another way to scale rope climbs is cut the numbers (ex. 9-6-3, or 6-3-1).

*30min time cap

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Move Steady Through
400m Run

30 Light RDLs

400m Run

B: Front Squat

5×3 @80%

C: Metcon (Time)

Buy In Of 10 Burpee Box Jump Overs (R+24/20, Rx20/16)

Cash Out Of 10 Burpee Box Jump Overs