June 7, 2019 - No Comments! 06/08/19 HomeGrown CrossFit - CrossFit View Public Whiteboard A.: Metcon (AMRAP - Reps) Fight Gone Bad "Team Style" 3 Rounds 2 min Wall Balls (Rx 20/14) 2 min Sumo Deadlift High-Pulls (Rx75/55) 2 min Box Jumps (Rx20/20) 2 min Push Press (75/55) 2 min Row (calories) 1 min Rest.
June 6, 2019 - No Comments! 6/07/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Coaches warm up B: Deadlift In 10:00 or less: Build to a Heavy Set of 8 Deadlifts C: Metcon (Time) 2 Rounds10 Bar Muscle-Ups 20 Barbell-Facing Burpees 30 Deadlifts (R+ 225/155, Rx 165/125) 40 Wallballs (R+20/14, Rx 16/12)
June 5, 2019 - No Comments! 6/06/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Clean and JerkClean Primer 3 Sets of 3 - Tall Cleans *The tall clean is an abbreviated clean variation in which the pull under the bar is isolated B: Hang Clean EMOM x 6: 1 Clean Pull 1 Hang Squat Clean 1 Split Jerk *start at 70% of HSC and build Note: Record heaviest set C: Metcon (Weight) Barbell ComplexOn the min for 11min Min #1 - 6 Hang Squat Cleans + 1 Push Jerk Min #2 - 5 Hang Squat Cleans + 2 Push Jerks Min #3 - 4 Hang Squat Cleans + 3 Push Jerks Min #4 - 3 Hang Squat Cleans + 4 Push Jerks Min #5 - 2 Hang Squat Cleans + 5 Push Jerks Min #6 - 1 Hang Squat Clean + 6 Push Jerks Min #7 - 2 Hang Squat Cleans + 5 Push Jerks Min #8 - 3 Hang Squat Cleans + 4 Push Jerks Min #9 - 4 Hang Squat Cleans + 3 Push Jerks Min #10 - 5 Hang Squat Cleans + 2 Push Jerks Min #11 - 6 Hang Squat Cleans + 1 Push Jerk * 65% of 1RM
June 4, 2019 - No Comments! 6/05/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Rounds10 DB Floor Press 10 DB Bent over Rows 10 Lateral DB Box Step-Ups (5/side) * on the second set do max reps fl press B: Split Jerk 2 Sets of 2 - Tall Jerk (half-press on toes) 2 Sets of 2 - Pausing Split Jerk (holds in the bottom of the dip 2sec) 5 Sets of 1 - Split Jerk Building to a heavy single for the day. *The tall jerk is a partial jerk exercise that trains the movement of the body down under the bar in the jerk Note: Record heaviest Split Jerk C: Metcon (Time) 21 Front Squats (R+135/95, Rx 115/75) 21 KB Swings (R+70/53, Rx 53/44) 400m Run 15 Front Squats 15 KB Swings 400m Run 9 Front Squats 9 KB Swings 400m Run *Optional wear a wt vest 20/14#
June 3, 2019 - No Comments! 6/04/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Strict Handstand Pushups For Time, with a 10:00 Time Cap: 25-50 Strict Handstand Pushups or kick ups to hold or on a box or DB presses B: Metcon (3 Rounds for reps) AMRAP 4: 21 Calorie Row 21 Burpees 21 Supine bar rows (C2B) Rest 2:00 AMRAP 4: 15 Calorie Row 15 Burpees 15 Toes to Bar Rest 2:00 AMRAP 4: 9 Calorie Row 9 Burpees 9 Supine bar rows (C2B)
June 2, 2019 - No Comments! 6/03/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Alternating Tabata (:20s on/:10s off) x 8: AbMat Sit-Ups Superman Holds B: Back Squat (Waves) Set #1 - 4 Reps Set #2 - 2 Reps Set #3 - 4 Reps Set #4 - 2 Reps Set #5 - 4 Reps Set #6 - 2 Reps Rest 1min ish b/t sets. Aim to improve from last wed 5/29 Note: Record Set#6 at 2 Reps C: Isabel (Time) For Time: 30 Snatches, 135# / 95#30 Power Snatches (Rx135/95, Scale 115/75)
May 31, 2019 - No Comments! 06/01/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A. : Metcon (No Measure) 2 Rounds 45-sec Goblet squat hold 10 Glute Bridges 45-sec HS hold 10 Reverse Snow Angels B. : Metcon (AMRAP - Rounds and Reps) Teams of 2 With a 35 min running clock... 6 rounds (Together) 400m run 30 Back Squats (R+135/95, Rx115/75) Immediately into : Max Rounds in the Remaining time: 10 Hang Power Cleans (R+155/105, Rx125/85) 20 Burpees over the bar *One person works at the time. 🙂 *Score is total rounds & Reps
May 30, 2019 - No Comments! 5/31/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Rounds10 Barbell Bent Over Rows 10 DB Weighted Glute Bridges 10 DB Weighted Sit-Ups B: Snatch Alternating "On the Minute" x 10 (5 Rounds): Minute 1 - 3-Position Power Snatch Minute 2 - 3-Position Squat Snatch *3-Position - In each variation, the starting positions are the same - high hang (pockets), hang (knee), and floor. Note: Record heaviest 3-Position Squat Snatch C: Metcon (Time) Lucky 7's5 Rounds 7 DB Clusters (R+60/40, Rx 50/30) 7 Bar Muscle-Ups (SUB C2B pull ups) *only one head has to touch ground Cluster=sq clean thruster
May 29, 2019 - No Comments! 5/30/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Warm-UpThoracic and OH mobility B: Overhead Squat Build to a 1RM C: Metcon (3 Rounds for reps) In Teams of 2Part #1 In a 7:00 Window: 100/70 Cals Row/Bike Time Remaining - Max OHS (R+95/65, Rx 75/55) Rest 2:00 Part #2 In a 6:00 Window: 75/50 Cals Row/Bike Time Remaining - Max Hang Squat Cleans (R+115/75, Rx 95/65) Rest 2:00 Part #3 In a 5:00 Window: 50/30 Cals Row/Bike Time Remaining - Max Thrusters (R+135/95, Rx 115/75) *one person works at a time. *total reps from each part.
May 28, 2019 - No Comments! 5/29/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Rounds10 S-Leg DB Lateral Box Step-Ups (5/each) 100m DB carry one arm OH other by your side B: Back Squat (Waves) Set #1 - 4 Reps Set #2 - 2 Reps Set #3 - 4 Reps Set #4 - 2 Reps Set #5 - 4 Reps Set #6 - 2 Reps *Aim is to build steadily on our 2-Rep, where the sets of 4 stay constant. Note: Record Set#6 at 2 Reps C: Metcon (Time) Buy in 1000m Row Directly into: 30 DB Alt Snatches (R+50/35, Rx 40/25) 15 Burpee Box Jump Overs (R+24/20, Rx20/16″) 20 DB Alt Snatches 10 Burpee Box Jump Overs 10 DB Alt Snatches 5 Burpee Box Jump Overs
