March 18, 2019 - No Comments! 3/18/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Steady Rounds10 Alt Goblet Lunge Steps 10 KB Swings 10 Push ups B: Squat Clean and Jerk 6×2 @ 80-85% Drop and Reset Rest as needed C: Metcon (Time) For Time3 Rounds 80 Double Unders 40 DB Snatch (R+50/35, Rx 40/25) 20 Sit ups
March 16, 2019 - No Comments! 3/16/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (Time) Death By Burpees w/ 100m sprint B: Metcon (AMRAP - Rounds and Reps) In Teams of 2 AMRAP 15min 10 KB Swings 10 Wall Ball 400m *P1 finishes kb P2 starts * can't run until P2 finishes then run together *you pick wts
March 15, 2019 - No Comments! 3/15/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (Time) OPEN WORKOUT 19.4 - RXOPEN WORKOUT 19.4 - RX For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Rx: Men 95#/ Women 65# Time cap: 12 minutes B. : Metcon (Time) OPEN WORKOUT 19.4 -INTERMEDIATE For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 chest-to-bar pull-ups 12 bar-facing burpees INT: Men 65# / Women 45# Time cap: 12 minutes C. : Metcon (Time) OPEN WORKOUT 19.4 - SCALED For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 chin-over-bar pull-ups 12 bar-facing burpees SCALED: Men 65# / Women 45# , may step over bar on the burpees Time cap: 12 minutes
March 14, 2019 - No Comments! 3/14/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Steady Rounds:30 Hollow Hold :30 Plank 20 Shoulder Taps in Push up position B: Clean and Jerk ("POWER" Clean) EMOM for 8 Minutes 2 rep @ 75% C: Metcon (AMRAP - Rounds and Reps) AMRAP 125 Power Cleans (R+135/95, Rx 115/75) 10 Box Jumps (R+30/24,Rx24/20) 15 V-ups
March 13, 2019 - No Comments! 3/13/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 1 Steady RoundEmpty Bar 10 Good mornings 10 Bradford press 10 Bent Over rows B: Split Jerk 4×3 Moderate to Heavy C: Metcon (Time) For Time5 Rounds Run 400m 10 DB Push Press (R+50/35, Rx 40/25)
March 12, 2019 - No Comments! 3/12/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Steady Rounds10 Goblet Squats w/ Pause in Bottom 10 Russian Swings 10 Strict Pull Ups B: Back Squat 5×3 (Start around 85%) Rest as needed C: Metcon (Time) For Time3 Rounds 25 Overhead Squats (R+75/55, Rx 65/45) 30/25 Calories on Rower or Bike 8 Bar Muscle Ups
March 11, 2019 - No Comments! 3/11/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Steady Rounds5 Penday Rows (all with empty barbell) 5 Snatch Pulls 5 Power Snatch 5 Snatch Balance B: Squat Snatch 6×2 @ 80-85% Drop and Reset Rest as needed C: Metcon (AMRAP - Reps) AMRAP 4:00 x 3 500m Run 60 Double Unders Max Chest to Bar Pull Ups in remaining time Rest 2:00
March 9, 2019 - No Comments! 3/09/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (5 Rounds for reps) In Team of 2 together complete Intervals – For Reps AMRAP 3:00 x 5 Rest 1:00 20 Partner Facing Burpees 40 DB Alt Renegade Rows (R+50/35, Rx 40/25) Max Abmat Sit-Up in remaining time *One person works at a time, except for Abmat sit-up. Both partners work together and add number of sit-ups (together).
March 8, 2019 - No Comments! 3/08/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A. : Metcon (Time) 19.3 RX For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk Men: 50-lb. DB, 24-in. box Women: 35-lb. DB, 20-in. box Time cap: 10 minutes B: Metcon (Time) 19.3 INTERMEDIATE For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 5-in. elevated strict handstand push-ups 200-ft. handstand walk Men: 35-lb. DB, 24-in. box Women: 20-lb. DB, 20-in. box Time cap: 10 minutes C: Metcon (Time) 19.3 SCALED For time: 200-ft. dumbbell front-rack lunge 50 dumbbell box step-ups 50 5-in. elevated strict handstand push-ups 200-ft. bear crawl Men: 50-lb. DB, 24-in. box Women: 35-lb. DB, 20-in. box Time cap: 10 minutes
March 7, 2019 - No Comments! 3/07/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 1 Steady Round10 DB Single Leg DL (5/side) 10 DB Single Arm Overhead Squats (5/side) 10 Supermans with one DB B: Power Snatch EMOM for 10 Minutes 1 rep @ 75%+ C: Metcon (4 Rounds for reps) Every 3min for 4 RoundsRun 400m Max S-Arm DB Hang Clean and Jerk in remaining time (R+50/35, Rx 40/25) switch arms as needed Rest 1 min *DO NOT DROP DB
