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
April 26, 2019 - No Comments! 04/27/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard 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.
April 25, 2019 - No Comments! 4/26/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard 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)
April 24, 2019 - No Comments! 4/25/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) 3 Rounds of 10 repsDB 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)
April 23, 2019 - No Comments! 4/24/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (3 Rounds for reps) 3 Rounds20/15 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
April 22, 2019 - No Comments! 4/23/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard 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
