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
May 12, 2018 - No Comments! 5.12.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (Time) As a team of 2, with one person working at a time. Split work as needed. 50 Burpees Over Partner (Plank) 100 Chest to Bar Pullups 150 DB Snatches (R+55/35, Rx 45/25) 200 Wallballs (R+20/14, Rx 16/12)
May 11, 2018 - No Comments! 5.11.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) 2 Rounds For Quality: :45 1-Arm Ring Plank (R) :45 1-Arm Ring Plank (L) :30 1-Arm Hang (R) :30 1-Arm Hang (L) B: Metcon (6 Rounds for time) E4MOM x 6 7 Deadlifts (R+ 275/185, Rx 225/155) 200m Run (2 x 100) 10 Strict HSPU C: Metcon (No Measure) E3MOM x 4 21/18 Calorie Bike or Row SPRINT *slow/recovery pace in between sprint efforts
May 10, 2018 - No Comments! 5.10.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (5 Rounds for reps) E2MOM x 5 3-7 Strict HSPU B: Metcon (Calories) 5:00 Max Calorie Row or Bike Rest 3 Minutes 3:00 Max Calorie Row or Bike Rest 2 Minutes 1:00 Max Calorie Row or Bike *Score is total calories C: Metcon (No Measure) 3 Rounds 15 Barbell Rollouts :30 Side plank (L) :30 Side plank (R)
May 9, 2018 - No Comments! 5.9.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) 3 Rounds Half Kneeling 1-Arm DB Strict Press 6-8 each side 1-Arm Ring Row 6-8 each side 15 GHD Hip Extension B1: Push Press Push Press 5×3 *Stay in the 75-85% rang B2: Metcon (Weight) Strict Weighted Chest to Bar Pullups 5x 3-5 C: Metcon (Time) 120 Double Unders 30 Burpees 80 Double Unders 20 Burpees 40 Double Unders 10 Burpees
May 8, 2018 - No Comments! 5.8.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Back Squat Backsquat – Establish a 4RM B: Metcon (AMRAP - Rounds and Reps) AMRAP 7 2, 4, 6, 8, 10… DB Front Squat (R+45/25, Rx 35/15) DB Renagade Rows C: Metcon (Time) 400m (4x100m) DB Cross Carry (Switch every 50m) (R+45/25, Rx 35/15)
May 7, 2018 - No Comments! 5.7.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (10 Rounds for reps) EMOM 10 3-5 Strict Pullups + 5-7 Kipping Pullups B: Hang Snatch 7x (2 Hang Sq Snatch + 2 Sq Snatch) *Start at 60% and work up C: Metcon (Time) 21-15-9 Power Clean (R+135/95, Rx 115/75) Toes to Bar
April 16, 2018 - No Comments! 4.17.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Back Squat Backsquat – Establish a 10RM Read more
