May 24, 2018 - No Comments! 5.24.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) 3 Rounds 10 DB Z Press 10 Ring Face Pulls 15 Supermans 15 Lying Sliding Ham Curls B: Metcon (Calories) 5x :30 on/:30 off Max Calorie Assault Bike or Rower *Score is total calories Then… 10 minutes recovery pace C: Metcon (Time) 400m (4x100m) DB Cross Carry (Switch every 50m) (R+45/25, Rx 35/15)
May 23, 2018 - No Comments! 5.23.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A1: Split Jerk 10×1 Work your way up A2: Metcon (No Measure) Ring Rows 5×10 B: Metcon (Time) 4 Rounds 250m Run 15 Shoulder to OH (R+135/95, Rx 115/75)
May 22, 2018 - No Comments! 5.22.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) E2MOM x 5 7 V-Ups 7 Straddle V-Ups :30 Hollow Hold B: Back Squat 5×5 *Stay in the 70-80% range C: Metcon (AMRAP - Rounds and Reps) AMRAP 10 10 DB Rengade Rows (5L/5R) (R+55/35, Rx 45/25) 10 HSPU 10 DB OH Squats w/ two DB
May 21, 2018 - No Comments! 5.21.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) E2MOM x 5 3-5 Strict HSPU + :30 Second HS Hold B: Squat Snatch 7x (3 Position Snatch) *Hips, Knees, Ground *Start at 60% and work up C: Metcon (AMRAP - Reps) AMRAP 7min 3, 6, 9, 12, 15… Clean and Jerk (R+135/95, Rx 115/75) Toes to Bar
May 19, 2018 - No Comments! 5.19.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) Get Ready for Murph Pick numbers that you can stick with. EMOM 25min 3-5 Pull Ups 5-10 Push Up 10-15 Squats B: 1-Mile Run (Time) Max Effort 1-Mile RunAfter Part A Rest 10mins and Run 1mile
May 18, 2018 - No Comments! 5/18/18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) 3 Rounds For Quality: 10 Ring Pushups w/ turnout 1:00 Ring Plank 10 Goblet Sq B: Front Squat Front Squat 3×5 *Start at 70% and work up C: 400m Run (Time) Max Effort 400m Run4x400m Run *Rest 2 minutes between *Record best time
May 17, 2018 - No Comments! 5.17.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (Calories) 10x 1:00 on/1:00 off Max Calorie Assault Bike or Rower *Score is total calories Then… 10 minutes recovery pace B: Metcon (Time) 400m DB Farmer’s Carry (R+55/35, Rx 45/25)
May 16, 2018 - No Comments! 5.16.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A1: Push Jerk 7×2 *Start at 70% and work up A2: Metcon (Weight) Pendlay Rows 5×10 B: Metcon (Time) 3 Rounds 10 Clean and Jerks (R+135/95, Rx 115/75) 15 Toes to Ba C: Metcon (No Measure) EMOM 10 5 V-Ups 5 Straddle V-Ups
May 15, 2018 - No Comments! 5.15.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) 3 Rounds 1-Arm DB Strict Press 6-8 each side 1-Arm Ring Row 6-8 each side Supermans 12-15 Slider Glute Ham Raise 12-15 B: Back Squat Establish a 2RM C: Metcon (Time) 18-12-6 DB OH Squat (Half R/Half L) (R+55/35, Rx 45/25) DB OH Lunges (Half R/Half L) Chest to Bar Pullups
May 14, 2018 - No Comments! 5.14.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) E2MOM x 5 8-10 Shoulder Taps + 5-7 HSPU (SUB on box) B: Hang Clean 5x (2 Hang Sq Cleans + 2 Sq Cleans) *Start at 60% and work up C: Metcon (AMRAP - Rounds and Reps) AMRAP 7 10 Hang Power Snatch (R+115/75, Rx 95/65) 45 Double Unders
