June 16, 2018 - No Comments! 6.16.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Triple 3 (Time) 3000m Row 300 Du 3 mile runR+ Triple 3 Rx 2000m Row 200 DU 2 Miles SCALED 1000m Row 100 DU 1 Mile
June 15, 2018 - No Comments! 6.15.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Deadlift Deadlift 9-7-5-3-1 *Start at 65-75% and work up each set B: Metcon (Time) 4 Rounds 250m Run 8 Hang Power Snatches (R+115/75, Rx 95/65) 12 GHD Sit ups or Ab mat sit ups
June 14, 2018 - No Comments! 6.14.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) 3 Rounds For Quality: :15 Hollow Hold :15 Arch Hold 15 Hollow to Arch Swings on Bar 1-Arm DB Split Jerks 6-8 each side 1-Arm Ring Row 6-8 each side B: Metcon (No Measure) E2MOM x 5 :30 Second HS Hold + 1-2 Strict HSPU + 3-5 Kipping HSPU C: Metcon (Calories) 2x 3:00 on/3:00 off Max Calorie Assault Bike or Row *Score is total calories Then… 10 minutes recovery pace
June 13, 2018 - No Comments! 6.13.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A1: Push Jerk 5x (2 Push Jerks + 1 Split Jerk) *Start at 70% of 1RM Push Jerk *MAX Reps of Split Jerks on FINAL Set A2: Metcon (Weight) Pendlay Rows 5×10 B: Metcon (Time) 400m Run 40 KB Swings (R+70/53, Rx 53/44) 40 Bench Press (R+135/95, Rx 115/75) 40 KB Swings 400m Run
June 12, 2018 - No Comments! 6.12.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A1: Back Squat 2×2 *Stay in the 85-95% range A2: Metcon (Weight) Weighted Strict Chest to Bar Pullups 5×5 B: Metcon (Time) 8 Rounds 8 Thrusters (R+115/75, Rx 95/65) 8 Burpees Over Bar 8 Toes to Bar C: Metcon (Time) 400m DB Front Rack + DB OH carry *you pick the weight
June 11, 2018 - No Comments! 6.11.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) E2MOM x 5 10 Shoulder Taps + :30 Second HS Hold + 3-5 Kipping HSPU (controlled) B: Squat Clean 5x (Clean Pull + Hang Sq Clean + Sq Clean) *Start at 70% and work up C: Metcon (AMRAP - Rounds and Reps) AMRAP 7 15 Power Snatch (R+95/65, Rx 75/55) 30 Double Unders (Scale 60 Singles +15 Attempts of DU)
June 9, 2018 - No Comments! 6.9.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (Time) As a team of 3…"Team Linda" 10-9-8-6-5-4-3-2-1 Power Clean Deadlift Bench Press *Each athlete will be at a station, rotate when when each person is finished with their set. Scaled– You pick the weight Rx – Power Clean 115/75 Deadlift 185/125 Bench Press 135/95 R+ – Power Clean 135/95 Deadlift 225/155 Bench Press 165/115
June 8, 2018 - No Comments! 6.8.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) 3 Rounds For Quality: :30 Ring Plank 10 Ring Pushups w/ turnout :30 Ring Plank Sliding Ham Curl 15 Slider Mt Climbers 20 B: Front Squat Tempo Front Squat 5×3 (42X1) *Stay in the 70-80% range C: Metcon (5 Rounds for reps) E3MOM x 5 250m Run R+Max Set of Bar/Ring Muscle Ups Rx Max Set of Rx Chest to Bar Pullups R+*If max set is less than 6, add remaining reps to equal 6 Rx *If max set is less than 12, add remaining reps to equal 12
June 7, 2018 - No Comments! 6.7.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) E2MOM x 5 10 Shoulder Taps + 2-3 HSPU + :30 Second HS Hold B: Metcon (Calories) 3x 2:00 on/2:00 off Max Calorie Assault Bike or Row *Score is total calories Then… 7-10 minutes recovery pace C: Metcon (Time) 400m (4x100m) Cross Carry (Switch every 50m) (R+45/25, Rx 35/15)
June 6, 2018 - No Comments! 6.6.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A1: Push Press 5x (3 Push Press + 2 Push Jerks) *Start at 70% of 1RM Push Press *MAX Reps of Push Jerks on FINAL Set A2: Metcon (Weight) A2) Pendlay Rows 5×10 B: Metcon (Time) 800m Run 60 DB Thrusters (R+45/25, Rx 35/15) 40 DB OH Lunges (1 DB OH/1 DB Front Racked) 20 Strict HSPU
