April 11, 2018 - No Comments! 4.11.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A1: Push Press Push Press 5×3 *Stay in the 70-80% range A2: Metcon (Weight) 5x 50m Prowler Pushes *Build to heavy B: Metcon (AMRAP - Rounds and Reps) AMRAP 8 4, 8, 12, 16, 20…Climb the ladder Hang Power Cleans (R+135/95, Rx 115/75) Strict HSPU
April 10, 2018 - No Comments! 4.10.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (7 Rounds for reps) EMOM 28 1- 5 Backsquats @ BW 2- 10-15 Burpees 3- 100-250m Run 4- Rest *Record reps each round and wt in notes B: Metcon (Time) 3 Rounds 15 Toes to Bar 15 KB Swings (R+53/35, Rx44/26) 45 Double Unders
April 9, 2018 - No Comments! 4.9.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Hang Snatch 5x (1 Hang Sq Snatch + 2 Sq Snatch) *Start at 60% and work up B: Metcon (Time) 3 Rounds 25 Calorie Assault Bike or Rower 25 Wallballs (R+20/14, Rx 16/12) 25 Push Press (R+95/65, Rx 75/55)
April 7, 2018 - No Comments! 4.7.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: “The Fineman 51” (Time) As a team of 2 AMRAP 25min. One person works at a time. Split work as needed. 51 Burpees Over Partner 51 Double Unders 51 Pullups 51 Double Unders 51 Toes to Bar 51 Double Unders 51 Front Squats (R+75/55, Rx 65/45) 51 Double Unders 51 Wallballs (R+20/14, Rx 16/12) 51 Double Unders
April 6, 2018 - No Comments! 4.6.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) Accumulate 3:00 in each of the following: HS Hold Hang from pullup bar L-Sit/Tuck Hold B: Metcon (8 Rounds for reps) E4MOM x 8 6 OH squats (R+135/95, Rx 115/75) 12 KB Swings (R+70/53, Rx 53/44) 250m Run *Add 1 Squat and 2 KB Swings each round if possible
April 5, 2018 - No Comments! 4.5.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A1: Clean Sq Clean 10×1 *Start at 60% and work up A2: Metcon (No Measure) 5x (3-5 Strict C2B+ 3-5 Kipping C2B Pullups) work on butterfly or use bands if needed B: Metcon (AMRAP - Rounds and Reps) AMRAP 7 7 Thrusters (R+115/75, Rx 95/65) 7 Burpees Over Bar 7 V-ups
April 4, 2018 - No Comments! 4.4.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A1: Split Jerk Split Jerks 10×1 *Start at 60% and work up A2: Metcon (No Measure) A2) Strict HSPU 5x 5-7 B: Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Shoulder to OH (R+115/75, Rx 95/65) 1-2-3-4-5-6-7-8-9-10 Toes to Bar
April 3, 2018 - No Comments! 4.3.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (Weight) E4MOM x 6 6 Front Squats (R+155/105, Rx125/85) 250m Run *Either add 2 squats or add weight each round *Record wt and in notes record number of sq B: Metcon (Time) 2 Round 90 Double Unders 30 Alt. DB Snatches (R+55/35, Rx 45/25) 10 DB OH Squats (10R/10L) (R+55/35, Rx 45/25)
April 2, 2018 - No Comments! 4.2.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Snatch Sq Snatch 10×1 *Start at 60% and work up B: Metcon (AMRAP - Rounds and Reps) AMRAP 8min 15 Wallballs (R+20/14, Rx 16/12) 10 Power Snatches (R+95/65, Rx 75/55) C: Metcon (No Measure) 9-12-15-18 GHD Situp KB Swing (R+53/35, Rx44/26) Pendlay Rows (R+75/55, Rx 65/45)
March 31, 2018 - No Comments! 3.31.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (AMRAP - Rounds) 8 MIN AMRAP SESSIONS Each station is 8 min (40min total) In teams of two with only one person working at a time. Split work as needed. Only complete sets count. 20 Wall Balls, 20 DU, 2 Wall Walks 10 Cal Row, 20 Sit Ups, 100m Run 24 DB Alt Step ups, 12 DB Push Press, 12 Box Jumps 5 Pull Ups, 10 Push Ups, 15 Squats Emom, first min D-ball over Shoulder, second minute Wall Sit
