March 15, 2018 - No Comments! 3.15.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) 1K Row 50 Air Squats 40 Alt Lunges 30sec Plank 20 HR Push ups 10 Burpees 5 Hollow Rocks 1K Row
March 14, 2018 - No Comments! 3.14.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Back Squat Backsquat 5×3 *Stay in the 70-80% range B: Metcon (AMRAP - Rounds and Reps) AMRAP 10 4, 8, 12, 16, 20… V-ups Power Clean (R+135/95, Rx 115/75) Front Squat
March 13, 2018 - No Comments! 3.13.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (5 Rounds for reps) E3MOM x 5 30 Double Unders 20 KB Swings (R+53/35, Rx44/26) 10 Ring Dip B: Metcon (Time) 3 Rounds 400m Run 21 Shoulder to OH (R+115/75, Rx 95/65) 12 Chest to Bar Pullups
March 12, 2018 - No Comments! 3.12.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Squat Clean Sq Clean 5×3 *Start at 70% and work up B: Metcon (Time) 21-15-9 Wallballs (R+20/14, Rx 16/12) Burpees HSPU
March 10, 2018 - No Comments! 3.10.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (Time) As a team of 2… 800m Run (together) 10 Rounds together. Split work as needed 20 Ring Rows 20 Alt Step Lunges 20 Pushups 800m Run (together)
March 9, 2018 - No Comments! 3.9.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12 bar muscle-ups Time cap: 14 minutes Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time) 2 rounds for time of: 100 single-unders 20 overhead squats 45/35 lb 100 single-unders 12 chin-over-bar pull-ups 100 single-unders 20 dumbbell snatches 35/20 lb 100 single-unders 12 chin-over-bar pull-ups Time cap: 14 minutes Crossfit Games Open 18.3 Masters (55+) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 75/55 lb 100 double-unders 12 chest-to-bar pull-ups 100 double-unders 20 dumbbell snatches 35/20 lb 100 double-unders 12 chest-to-bar pull-ups Time cap: 14 minutes Crossfit Games Open 18.3 Teens (Ages 14-15) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 75/55 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 35/20 lb 100 double-unders 12 bar muscle-ups Time cap: 14 minutes
March 8, 2018 - No Comments! 3.8.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) EMOM 12min 1- 100m Farmer’s Carry (R+55/35, Rx 45/25) 2- 10 Box Jump Overs (R+24/20, Rx20/16″) 3- 3-5 Strict + 7-10 Kipping HSPU B: Metcon (No Measure) EMOM 25min 1- Max Calorie Assault Bike 2- Max Double Unders 3- Max Calorie Row 4- 2x100 Run 5- Rest
March 7, 2018 - No Comments! 3.7.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Back Squat Backsquat 3×5 *Stay in the 75-85% range B: Metcon (AMRAP - Rounds and Reps) AMRAP 10 50 Double Unders 12 Shoulder to OH (R+135/95, Rx 115/75) 12 Toes to Bar
March 6, 2018 - No Comments! 3.6.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Deadlift Deadlift 3×5 *Stay in the 75-85% range B: Metcon (Time) 30 Chest to Bar Pullups (SUB Jumping C2B pullups) 40 KB Swings (R+70/53, Rx 53/44) 50 Thrusters (R+115/75, Rx 95/65) 40 KB Swings 30 C2B Pullups
March 5, 2018 - No Comments! 3.5.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 Rounds 5 Ring Pushups w/ external rotation 10 Single Arm Circles Forwards on Rings (R & L) 10 Single Arm Circles Forwards on Rings (R & L) *Rest as needed between rounds B: Squat Snatch Sq Snatch 5×3 *Start at 70% and work up C: Metcon (Time) 3 Rounds 400m Run 18 OH Squats (R+135/95, Rx 115/75) 9 HSPU (SUB 9 DB Strict Press)
