December 29, 2017 - No Comments! 12.29.17 HomeGrown CrossFit - CrossFit A1: Bench Press A1) Bench Press 10-8-6-4-2-4-6-8-10 *Record the set of 2 A2: Metcon (Weight) Strict Pull-up (add wt) 10-8-6-4-2-4-6-8-10 B: Metcon (AMRAP - Rounds and Reps) As a team of 2… AMRAP 10min 10 Synchro Bar Facing Burpees Over Bar (over the same bar together) 15 Front Squats (R+135/95, Rx 115/75) (each person does 15 reps not at the same time)
December 28, 2017 - No Comments! 12.28.17 HomeGrown CrossFit - CrossFit A: Squat Snatch Muscle Snatch 5-5-5 Hang Power Snatch 4-4-4 Power Snatch 3-3-3 Hang Snatch 2-2-2 Sq Snatch 1-1-1 *work up in wt with perfect form B: Metcon (No Measure) 2 Rounds For Quality: 30 Hollow to Arch Swings 20 Hip to Rings 1-8 Muscle Ups or attempts C: Metcon (Time) 500m Run 21 Wall balls (R+20/14, Rx 16/12) 12 MU 15 Wall balls 9 MU 9 Wall balls 6 MU 500m Run
December 27, 2017 - No Comments! 12.27.17 HomeGrown CrossFit - CrossFit A: Back Squat Back squat 5×5 *Stay in the 70-80% range B: Metcon (Time) 5 Rounds 30 Double Unders (Scale 60 Singles +15 Attempts of DU) 12 Hang Power Cleans (R+135/95, Rx 115/75) 12 Toes to Bar
December 26, 2017 - No Comments! 12.26.17 HomeGrown CrossFit - CrossFit A: Metcon (2 Rounds for reps) ONE CLASS AT 9AM OPEN GYM 10-11AM EMOM for 24min 6 Rounds Min 1: 10-20 KB/DB Goblet Squats Min 2:10- 20 KB/DB Alt Step Forward Lunges Min 3: 10-20 KB/DB Straight-leg Sit-ups Min 4:10-20 KB/DB Russian Swings KB (R+44/26, Rx35/18) DB (R+45/25, Rx35/20)
December 25, 2017 - No Comments! 12.25.17 HomeGrown CrossFit - CrossFit New Section HOILDAY SCHEDULE HAPPY HOILDAYS GYM CLOSED
December 23, 2017 - No Comments! 12.23.17 HomeGrown CrossFit - CrossFit A: Metcon (AMRAP - Rounds and Reps) As a team of 2, split work as needed AMRAP 25min 60 Double Unders 40 Calorie Row/Bike 20 Power Snatches (R+95/65, Rx 75/55) 10 Tire Flips
December 22, 2017 - No Comments! 12.22.17 HomeGrown CrossFit - CrossFit A: Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#(Rx95/65, Scaled 75/55) B: Metcon (No Measure) EMOM 12min Minute 1: 30-sec L-Sit Hold on pull up bar or rings Minute 2: 30-sec Plank Hold Minute 3: 10 Hollow Body Rocks
December 21, 2017 - No Comments! 12.21.17 HomeGrown CrossFit - CrossFit A: Metcon (No Measure) 4 Rounds 15 Reverse Snow Angel (light wt.) 10 GHD Hip Extension 10 GHD Glute Ham Raise B: Metcon (No Measure) 3 Rounds For Quality: 15 Hollow to Arch Swings 10 Hip to Rings 1-5 Muscle Ups or attempts C1: Metcon (Time) 15 Calories Row/Bike 30 Calories Row/Bike 45 Calories Row/Bike 30 Calories Row/Bike 15 Calories Row/Bike *Rest 1min
December 20, 2017 - No Comments! 12.20.17 HomeGrown CrossFit - CrossFit A: Split Jerk Split Jerk 7×1 *Start at 70% and work up B: Metcon (AMRAP - Rounds and Reps) As a team of 2. One person works at a time, except the run, break up work as needed: AMRAP 16min 50 Deadlifts (R+155/105, Rx125/85) 40 Hang Power Cleans 30 Shoulder to OH 250m Run (Run together)
December 19, 2017 - No Comments! 12.19.17 HomeGrown CrossFit - CrossFit A: Back Squat Back squat 10-8-6-4-2 *Start at 60-70% and go up each set B: Metcon (AMRAP - Rounds and Reps) AMRAP 10min 3, 6, 9, 12, 15… Pull-ups Push Up DB Double Arm OH Squat (R+45/25, Rx 35/15) Rest 2min Metcon (AMRAP - Rounds and Reps) AMRAP 8min 3, 6, 9, 12, 15… Pendlay Rows V-ups
