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.
April 4, 2019 - No Comments! 4/04/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 8 Minutes Rower or Bike B: Metcon (Weight) 6 Sets5 T&G Power Cleans into 6 Front Rack Alt Reverse Step Lunges *Increase weight every 2 sets C: Metcon (Time) For Time10-1 Strict Pull Ups Strict Ring Dips *Optional - Complete with a weighted vest D: Metcon (No Measure) 3×20 GHD Sit Ups or Abmat sit up Rest as needed
April 3, 2019 - No Comments! 4/03/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Rounds20 KB Goblet Squats 100′ Bear crawl B: Front Squat (Pause Front Squat) Build to a Heavy Triple C: Metcon (Time) For TimeEMOM until completion 12/10 Calorie Row Max Burpee Box Jumps(R+24/20, Rx20/16) in remaining time Continue until 200 total Burpee Box Jumps are completed *Alternate minutes with a partner TIME CAP : 30 MIN
April 2, 2019 - No Comments! 4/02/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (AMRAP - Reps) AMRAP 4 MinutesRun 250m Max Rep Wallballs B: Push Press 5X3 C: Metcon (Time) For Time40 Power Clean and Push Jerks (R+135/95, Rx 115/75) then 40-30-20 Front Rack Step Alt Lunges Strict Handstand Push Ups then 40 Power Snatches *Share the work with a partner and switch anytime.
April 1, 2019 - No Comments! 4/01/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Steady Rounds10 Empty Bar OHS w/ :02 Pause in bottom 10 Supermans w/ :02 Pause at the top 10 HR Push Ups B: Metcon (Weight) EMOM 15 min1 Snatch Pull + Snatch Start at 70% and build C: Metcon (Time) 3 RoundsRow 1000m 20 Bar Muscle Ups (SUB C2B pull ups) Accumulate 2min in an L-Sit b/t boxes *Share the work with a partner and switch anytime.
March 30, 2019 - No Comments! Metcon HomeGrown CrossFit - CrossFit View Public Whiteboard A. : Metcon (AMRAP - Reps) In Teams of 3 AMRAP 6 MIN Max Reps Power Snatch (R+135/95, Rx115/75) Rest 2 min AMRAP 6 MIN Max Reps Power Clean (R+155/105, Rx125/85) Rest 2 min AMRAP 6 MIN *OTM every team member must do 5 Burpees. Only one person works at the time for the pull ups. Rest 5 min ... Then ... 10 Min ladder... Solo 10 KB Swings (R+ 53/35, Rx 44/26) 10 Push ups 15 KB Swings (R+ 53/35, Rx 44/26) 15 Push ups 20..20..25..25..and so on...
