March 19, 2018 - No Comments! 3.19.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A1: Hang Power Snatch Hang Power Snatch 7×2 *pick a working wt at stay for all sets A2: Metcon (No Measure) 5x (1-2 Strict Ring Muscle Ups + 2-3 Kipping Ring Muscle Ups) (SUB 1-2 Strict Pull Ups + 2-3 Kipping Pull Ups) B: Metcon (Time) 4 Rounds 250m Run 15 KB Swings (R+70/53, Rx 53/44) 10 Burpee
March 17, 2018 - No Comments! 3.17.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (Time) As a team of 2…For Time: 1 Mile Run 45 Clean and Jerks (R+115/75, Rx 95/65) 800m Run 30 Clean and Jerks (R+135/95, Rx 115/75) 400m Run 15 Clean and Jerks (R+185/125, Rx155/105)
March 16, 2018 - No Comments! 3.16.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap: 9 minutes Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time) 21 deadlifts 135/95 lb 21 hand-release push-ups 15 deadlifts 135/95 lb 15 hand-release push-ups 9 deadlifts 135/95 lb 9 hand-release push-ups 21 deadlifts 185/135 lb 50-ft. bear crawl 15 deadlifts 185/135 lb 50-ft. bear crawl 9 deadlifts 185/135 lb 50-ft. bear crawl Time cap: 9 minutes Crossfit Games Open 18.4 Masters (55+) (Time) 21 deadlifts 185/125 lb 21 Push Press 95/65 lb 15 deadlifts 185/125 lb 15 Push Press 95/65 lb 9 deadlifts 185/125 lb 9 Push Press 95/65 lb 21 deadlifts 255/165 lb 10 handstand push-ups 15 deadlifts 255/165 lb 10 handstand push-ups 9 deadlifts 255/165 lb 10 handstand push-ups Time cap: 9 minutes Crossfit Games Open 18.4 Teens (Ages 14-15) (Time) 21 deadlifts 135/95 lb 21 handstand push-ups 15 deadlifts 135/95 lb 15 handstand push-ups 9 deadlifts 135/95 lb 9 handstand push-ups 21 deadlifts 185/135 lb 50-ft. handstand walk 15 deadlifts 185/135 lb 50-ft. handstand walk 9 deadlifts 185/135 lb 50-ft. handstand walk Time cap: 9 minutes
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
