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

HomeGrown CrossFit - CrossFit

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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

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
250m Run

12 HS Shoulder Taps or 24 Floor Shoulder taps

3 Strict Ring Dips

B: Metcon (Weight)

Power Clean to Push Jerk
Touch 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

HomeGrown CrossFit - CrossFit

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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

HomeGrown CrossFit - CrossFit

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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

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 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