April 15, 2019 - No Comments! 4/16/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (3 Rounds for reps) AMRAP 4:00 x 3 Rest 2:00 45/35 Calorie Row Max Rep Push Ups in remaining time (*Score is total Push Ups) B: Deadlift (5x3) @70-80% of 1RM C: Metcon (AMRAP - Rounds and Reps) AMRAP 9 Minutes 9 Thrusters (R+135/95, Rx 115/75) 12 Toes to Bar 15/9 Cals on Rower or Bike
April 14, 2019 - No Comments! 4/15/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Rounds250m Run 12 HS Shoulder Taps or 24 Floor Shoulder taps 3 Strict Ring Dips B: Metcon (Weight) Power Clean to Push JerkTouch and Go 5×5 C: Metcon (AMRAP - Rounds and Reps) AMRAP 15 Minutes 5 DB Hang Power Cleans (R+60/40, Rx 50/30) 10 Ring Dips 250m Run
April 13, 2019 - No Comments! 04.13.19 HomeGrown CrossFit - CrossFit View Public Whiteboard A. : Metcon (Time) Teams of 2 For Time: Buy in : 1 mile Run (Together) 5 Rounds (each)* 20 Cal Bike/Row 50 Air Squats 30 Push ups Cash out: 1 mile Run (Together) *One Person working at the Time
April 12, 2019 - No Comments! 4/12/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) Every 2:00 for 12:00 50′ HS Walk or 5 wall walks *Complete each length as fast as possible B: Power Snatch 5x5 T&G C: Metcon (Time) 3 Rounds 400m Run 20 Strict HSPU 20 V-ups
April 11, 2019 - No Comments! 4/11/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Rounds10 DB strict press 10 DB bicep curls 10 DB bench single arm rows (10 each arm) B: Metcon (Time) Death by Chest to Bar Minute 1 – 2 CTB Minute 2 – 4 CTB Minute 3 – 6 CTB Etc… C: Metcon (Time) with a Partner 20 Rounds together 10/7 Calories on Row or Bike 10 Wallballs (R+20/14, Rx 16/12) 5 Ring Dips *Alternate full rounds with a partner
April 10, 2019 - No Comments! 4/10/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 10 Minute Row or Bike B: Back Squat 5×3 @80% C: Metcon (AMRAP - Rounds and Reps) AMRAP 20 Minutes Run 250m 20 Push Ups 20 Sumo DLHP (R+75/55, Rx 65/45)
April 9, 2019 - No Comments! 4/09/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) coaches warm-up B: Squat Clean EMOM for 12 Minutes 1 Rep at 70-80% C: Metcon (3 Rounds for reps) Every 5:00 for 15:00 Row 750/600m 30 KB Swing (R+53/35, Rx44/26) Max Box Jump Over (R+30/24,Rx24/20) in remaining time (Score is total Box Jump Overs)
April 8, 2019 - No Comments! 4/08/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Row 1000m 10 Bent Over Barbell Row 10 Good mornings B: Deadlift 4×4@70-80% of 1RM C: Metcon (AMRAP - Rounds and Reps) AMRAP 12 Minutes Climb the Ladder 2 Overhead Squats (R+115/75, Rx 95/65) 1 Bar Muscle Up 4/2, 6/3, 8/4, etc…
April 6, 2019 - No Comments! 04.05.19 HomeGrown CrossFit - CrossFit View Public Whiteboard A. : Metcon (AMRAP - Rounds and Reps) Teams of 2 : AMRAP 15 MIN 8 Pull ups 8 DB Snatch (R+50/35,Rx 45/25) 8 Box Jumps 8 Burpees Rest 5 Min .. Then AMRAP 10 MIN 10 Thrusters (R+115/75, Rx95/65) 10 Toes to Bar * Partner A completes a full round then then Partner B goes... one person working at the time.
April 5, 2019 - No Comments! 4/5/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Coaches Warm-up B: Deadlift 3×12 @50-55% of 1RM C: Metcon (Time) For Time300 Double Unders 150 Ring Rows 100 Hang Clean and Jerks (R+115/75, Rx 95/65) 150 Push Ups 300 Double Unders * Alternate sets with a partner. DU must be completed in sets of 50, Ring Rows and Push Ups in sets of 15, and Hang Clean and Jerks in sets of 10.
