HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

1 Steady Round
Run 500m

10 Jumping Squats w/ bar on back

100ft Bear Crawl (wallball wall to pull-up bar and back)

B: Back Squat

5×5 @ 90% 5RM

C: Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

HomeGrown CrossFit - CrossFit

View Public Whiteboard

C: Metcon (Time)

In Teams of two one person works at a time. Split work as needed.

10 Burpees over partner

20 Supine Bar Rows

30 KBS (R+70/53, Rx 53/44)

40 Box Jump Overs (R+30/24,Rx24/20)

50 T2B

40 Box Jump Overs

30 KBS

20 Supine Bar Rows

10 Burpees over partner

100 Cal on rower or bike

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

2 Steady Rounds
10 KB Swings

10 KB Goblet Sq

10 Strict T2B

B: Push Jerk

5×5 @ 70%

C: Metcon (6 Rounds for time)

Interval
6 Rounds

15 DB Thrusters (R+50/35, Rx 40/25)

3 Rope Climbs

Rest :90

All sets SHOULD BE UNBROKEN.

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: 1000m Row (Time)

Max Effort 1000m Row

B: Metcon (6 Rounds for time)

Interval
Every 2min for 12min

10 Burpees over Bar

8 Push Jerk (R+165/110, Rx145/85)

Rest Remainder

C: Metcon (3 Rounds for time)

Interval
For Time

3 Rounds

500m Run

50m DB Farmers Carry (R+60/40, Rx 50/30)

20 Chest to Bar pull ups

Rest 2:00

*Farmers Carry should be a difficult grind, choose weight accordingly

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

2 Steady Rounds
5 Wall Walk

10 PVC Good mornings

10 PVC OHS

B: Snatch (Snatch Squat)

4×5 @ 65-70%

C: Metcon (Time)

4 Rounds

20 Alt Pistols

15 Deadlift (R+ 225/155, Rx 165/125)

10 Strict Handstand Push Ups

Rest :60

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (AMRAP - Rounds and Reps)

In Teams of two one person works at a time. Split work as needed.

AMRAP 35 Minutes

40 DB Alt Snatch (R+50/35, Rx 40/25)

40 DB S-Arm Overhead Step Lunge

40 Push Ups

40 Pass one DB to partner sit-ups

400m DB Farmers Carry

*for the Farmers Carry both partners go but only one holds DB at a time.

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

coaches warm-up

B: Metcon (10 Rounds for weight)

Clean Complex
1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk

EMOM for 10 Minutes

1 Rep @ 70%+ of 1RM

You can build throughout sets

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 Minutes
20 Wallballs (R+20/14, Rx 16/12)

20 Ring Dips

20 Box Jumps (R+24/20, Rx20/16)

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

1 Steady Round
12 Inch worms in place w/ push up

24 Hollow Rocks

24 Air Squats

B: Metcon (12 Rounds for reps)

EMOM for 12 Minutes
Choose a set number of Strict Handstand Push Ups and complete that on the minute

C: Metcon (Time)

10 Squat Cleans (R+185/135, Rx155/115)

500m Run

8 Squat Cleans

400m Run

6 Squat Cleans

300m Run

4 Squat Cleans

200m Run

2 Squat Cleans

100m Run

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

1 Steady Round
Run 400m

20 DB S-Leg DL (10/side)

20 DB bent over rows

10 DB OHS

B: Back Squat

Find a new 5RM

C: Metcon (Time)

30 DB Box Step ups (R+45/25, Rx 35/15), (R+24/20, Rx20/16)

40 V-ups

40 Overhead Squats (R+165/110, Rx145/85)

30 DB Box Step ups

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (Time)

In teams of 2. Alt reps every one rep. Complete the following

4 Rounds

1000m Run (together)

40 Wall Ball to partner

20 Toes to Bar (Partner stays hanging on bar)

20 Tire Flips to partner