April 16, 2018 - No Comments! 4.24.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Back Squat Backsquat – Establish an 8RM B: Metcon (Time) 45 Power Snatches (R+135/95, Rx 115/75) *45 Double Unders every time you break C: Metcon (5 Rounds for reps) EMOM 10 1- 5-7 HSPU 2- 5-7 Burpee Box Jump Overs (R+24/20, Rx20/16″)
April 16, 2018 - No Comments! 4.23.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Hang Power Snatch 5x (1 Hang Power Snatch + 1 Snatch Balance + 1 Sq Snatch) *Start at 60% and work up B: Metcon (AMRAP - Rounds and Reps) AMRAP 10 21 Wallballs (R+20/14, Rx 16/12) 15 KB Swings (Russian) (R+70/53, Rx 53/44) 9 Ring Dips C: Metcon (No Measure) 20 Straddle V-Ups 30 V-Ups 40 GHD Situps or ab mat sit ups 30 GHD Hip Extension 20 Glute Ham Raise
April 16, 2018 - No Comments! 4.21.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (Time) As a team of 2. Together complete the following with one person working at a time. 75 Ring Rows 75 Backsquats (R+155/105, Rx125/85) (from the ground) 150 Double Unders or 150 Single Unders (each) 50 Ring Rows 50 Front Squats (R+125/85, Rx115/65) 100 Double Unders or 100 Single Unders (each) 25 Ring Rows 25 OH Squats (R+95/65, Rx 75/55) 50 Double Unders or 50 Single Unders (each)
April 16, 2018 - No Comments! 4.20.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Deadlift E4MOM x 5 200m Run (100m x2) 5 Deadlifts (60, 65, 70, 75, 80%) *Record 80% B: Metcon (Time) 3 Rounds 15 Deadlift (R+ 225/155, Rx 165/125) 15 Deficit HSPU (R+45/35, Rx25/15 plate) C: Metcon (No Measure) For Quality: 30 V-Ups 1:00 Ring Plank 30 Straddle V-Ups 1:00 Dip Support Hold
April 16, 2018 - No Comments! 4.19.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) 3 Rounds For Quality: 50ft HS Walk or 20 Shoulder Taps or 50ft bear crawl 10 HSPU or Piked HSPU w/ Feet on Box or DB Press 15 GHD Hip Extension 15 Glute Ham Raise B: Metcon (Time) 21-15-9 Calorie Row or Bike Burpee Box Jump (R+24/20, Rx20/16″)
April 16, 2018 - No Comments! 4.18.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A1: Push Jerk Push Jerk 7×2 *Start at 70% and work up A2: Metcon (Weight) Pendlay Rows 5×10 B: Metcon (Time) 800m Run 60 Toes to Bar 40 Shoulder to OH (R+135/95, Rx 115/75) 20 Bar Facing Burpees
April 15, 2018 - No Comments! 4.16.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A1: Hang Clean 7x (1 Hang Sq Clean + 2 Sq Cleans) *Start at 60-70% and work up A2: Metcon (No Measure) 5x (3 Hollow to Arch Swings + 3-5 Muscle Ups work or 3-5 pull up work) B: Metcon (Time) 3 Rounds 250m Run 15 Power Snatches (R+95/65, Rx 75/55) 15 Wallballs (R+20/14, Rx 16/12)
April 14, 2018 - No Comments! 4.14.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) EMOM 9 1- 10-20m HS Walk or Bear Crawl or 2-3 Wall Walks 2- 8-12 HSPU or Dips or 10-15 Pushups 3- 12-15 Box Jumps or Step Ups B: Metcon (Time) As a team of 3… 800m KB/Plate/Slamball Carry 120 Ring Rows (1 person hanging) 800m KB/Plate/Slamball Carry 120 Partner Wallballs (rotate every rep) 800m KB/Plate/Slamball Carry
April 13, 2018 - No Comments! 4.13.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A1: Shoulder Press Shoulder Press 5×5 *Start at 70% and work up A2: Metcon (Weight) DB Rows 5×10 (each side) B: Metcon (Time) 5 Rounds 6 Chest to Bar Pullups 10 Ring Dips 14 DB OH Lunges (R+50/35, Rx 45/25)
April 12, 2018 - No Comments! 4.12.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) 3 Rounds For Quality: 15 V-ups 15 Hollow Rocks 15 Straddle V-Ups 15 Hollow Rocks *Rest as needed between sets B: Metcon (Time) 24-18-12 DB Thruster (R+50/35, Rx 45/25) Supine Bar Rows Ab Mat sit ups
