March 3, 2018 - No Comments! 3.3.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (Time) As a team of 2 50-40-30-20-10 Power Snatch (R+115/75, Rx 95/65) Toes to Bar *EVERY 4 minutes, 250m Run TOGETHER *One athlete working at a time of the Power Snatches and Toes to Bar
March 2, 2018 - No Comments! 3.2.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap - If you finish under the time cap, use remaining time to complete 18.2a - If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 35/20 lb Bar-facing burpees (stepping burpees allowed) -12 minute time cap - If you finish under the time cap, use remaining time to complete 18.2a - If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap Crossfit Games Open 18.2 Masters (55+) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 35/20 lb Bar-facing burpees -12 minute time cap - If you finish under the time cap, use remaining time to complete 18.2a - If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap Crossfit Games Open 18.2 Teens (14-15) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 35/20 lb Bar-facing burpees -12 minute time cap - If you finish under the time cap, use remaining time to complete 18.2a - If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
March 1, 2018 - No Comments! 3.1.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) OTM for 20min (5 sets of each) Min 1:Row 10-15 cal Min 2:Burpees 10-15 Min 3: Air Sq 10-15 Min 4: Hollow Rock 10-20
February 28, 2018 - No Comments! 2.28.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 3 Rounds 10 Snatch Grip Pendlay Rows 20 Hollow to Arch Swings 10 GHD Hip Extensions 10 Glute Ham Raise B: Thruster Thruster 5×3 *Start at 70% and work up to a heavy 3 C: Metcon (Time) 4 Rounds 10 Deadlifts (R+ 250/165, Rx 205/135) 20 Med Ball Sq Cleans (R+20/14, Rx 16/12) 3-5 Strict + 7-10 Kipping HSPU
February 27, 2018 - No Comments! 2.27.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Power Clean EMOM 12 3 TnG Power Cleans *Stay in the 65-75% range B: Metcon (Time) 800m Run 40 DB Alt Snatches (R+50/35, Rx 45/25) 400m Run 20 DB Alt Snatches 250m Run 10 DB Alt Snatches
February 26, 2018 - No Comments! 2.26.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (Weight) E3MOM x 5 9-12 Burpees Over Bar (no step) 12-15 Shoulder to OH (R+135/95, Rx 115/75) *Add weight each round, if possible B: Metcon (AMRAP - Rounds and Reps) AMRAP 8 3, 6, 9, 12, 15…Climb the ladder Power Clean (R+135/95, Rx 115/75) Ring Dip
February 24, 2018 - No Comments! 2.24.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (AMRAP - Reps) As a team of 2… AMRAP 12 3, 6, 9, 12, 15… HSPU (SUB DB Press) Power Clean (R+135/95, Rx 115/75) *One athlete working at a time, switch as needed Rest 3min Metcon (AMRAP - Rounds and Reps) AMRAP 15min 150 Wallballs (R+20/14, Rx 16/12) 90 Double Unders (SUB 180 Singles +50 Attempts of DU) 30 Ring Rows *One athlete working at a time, switch as needed
February 23, 2018 - No Comments! 2.23.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP - Reps) Complete as many rounds as possible in 20 minutes of: 8 Hanging Knee Raises 10 Dumbbell Hang C&J 35/20 lb 14/12-Cal Row Crossfit Games Open 18.1 Masters (55+) (AMRAP - Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-Bar 10 Dumbbell Hang C&J 35/20 lb 14/12-Cal Row Crossfit Games Open 18.1 Teens (Ages 14-15) (AMRAP - Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-Bar 10 Dumbbell Hang C&J 35/20 lb 14/12-Cal Row
February 22, 2018 - No Comments! 2.22.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Rounds For Quality: 10 Strict T2B or Hanging knee raises 20 Tuck Ups 20 Russian Twist B1: Front Squat Front Squat – 4×4 @ 70% B2: Metcon (No Measure) Strict Ring Dips or Pushups (Deficit) Accumulate 30-50 reps C: Metcon (Time) 6x 250m Row or Run *Rest 2min
February 21, 2018 - No Comments! 2.21.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster, 95#/65# 3 Bar Facing Burpees*No step on Burpees and dont be sore for Friday 18.1 CrossFit Games Open 16.5 Scaled (Time) For Time: 21 Thruster, 65# /45# 21 Bar Facing Burpees 18 Thruster, 65# /45# 18 Bar Facing Burpees 15 Thruster, 65# /45# 15 Bar Facing Burpees 12 Thruster, 65# /45# 12 Bar Facing Burpees 9 Thruster, 65# /45# 9 Bar Facing Burpees 6 Thruster, 65# /45# 6 Bar Facing Burpees 3 Thruster, 65# /45# 3 Bar Facing Burpees
