April 18, 2019 - No Comments! 4/19/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Rounds10 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
April 17, 2019 - No Comments! 4/18/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard 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
April 16, 2019 - No Comments! 4/17/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) Move Steady Through400m 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) 4 Rounds Run 250m 10 Hang Squat Cleans (R+165/110, Rx145/85) Cash Out Of 10 Burpee Box Jump Overs
April 15, 2019 - No Comments! 4/16/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard 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
April 14, 2019 - No Comments! 4/15/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Rounds250m Run 12 HS Shoulder Taps or 24 Floor Shoulder taps 3 Strict Ring Dips B: Metcon (Weight) Power Clean to Push JerkTouch 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
April 13, 2019 - No Comments! 04.13.19 HomeGrown CrossFit - CrossFit View Public Whiteboard 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
April 12, 2019 - No Comments! 4/12/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard 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
April 11, 2019 - No Comments! 4/11/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Rounds10 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
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)
