December 18, 2017 - No Comments! 12.18.17 HomeGrown CrossFit - CrossFit A: Squat Clean Sq Clean – Work up to a heavy single, then 3×1 @ 80% B: Metcon (Time) 18-15-12 Cluster (R+135/95, Rx 115/75) Burpee Over Bar Rest 2min 9-6-3 Cluster (R+155/105, Rx125/85) Burpee Over Bar Cluster=Sq Clean Thruster
December 16, 2017 - No Comments! 12.16.17 HomeGrown CrossFit - CrossFit A: Metcon (4 Rounds for reps) EMOM for 16min, 4 Rounds Max Reps or time Minute 1: DB Back Squats (R+60/40, Rx 50/30) Minute 2:DB Bench Presses Minute 3: Handstand Hold Minute 4: Pushups B: Metcon (5 Rounds for reps) EMOM for 15min, 5 Rounds 15 Russian Twists (R+20/14, Rx 16/12) 15 Sit-ups 15 Hollow Rocks
December 15, 2017 - No Comments! 12.15.17 HomeGrown CrossFit - CrossFit A: Metcon (6 Rounds for reps) E5MOM x 6 250m Run 8 Ring Rows 8 Alt Step Lunges Front Rack (R+115/75, Rx 95/65) 4 Power Snatches *Add 2 Reps to each exercise, each round
December 14, 2017 - No Comments! 12.14.17 HomeGrown CrossFit - CrossFit A: Metcon (No Measure) 3 Rounds 10 Pendlay Rows 10 Weighted push ups 10 GHD Hip Extension 10 Glute Ham Raise B: Metcon (No Measure) For Quality: 3 Rounds 10 Hollow to Arch Swings 5 Hip to Rings 1-3 Muscle Ups or attempts C: Metcon (Time) 250m Row/Run 500m Row/Run 750m Row/Run 1000m Row/Run *Rest 1min b/t sets
December 13, 2017 - No Comments! 12.13.17 HomeGrown CrossFit - CrossFit A: Push Jerk 5x (2 Push Jerks + 1 Split Jerk) *Start at 70% of 1RM Push Jerk *Max Reps Split Jerk on final set B: Metcon (AMRAP - Rounds and Reps) As a team of 2. In any order, one person works at a time, break up work as needed: AMRAP 5min 30 Wall balls (R+20/14, Rx 16/12) 10 Burpees Over Partner Rest 2min Metcon (AMRAP - Rounds and Reps) AMRAP 5min 20 Deadlifts (R+ 225/155, Rx 165/125) 20 Supine Bar Rows Rest 2min Metcon (Distance) AMRAP 5min 25m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)
December 12, 2017 - No Comments! 12.12.17 HomeGrown CrossFit - CrossFit Back Squat Back squat 5×3 *Stay in the 80-90% range B: Metcon (AMRAP - Rounds and Reps) AMRAP 9min 45 Double Unders 15 DB Snatches (Left Arm) 15 DB Snatches (Right Arm) (R+55/35, Rx 45/25) 15 Toes to Bar Rest 3min Metcon (AMRAP - Rounds and Reps) AMRAP 9min 5 Triple Unders 5 DB Turkish Get ups (Left Arm) 5 DB Turkish Get ups (Right Arm) (R+55/35, Rx 45/25) 5 Strict Toes to Bar *Scale 5 triple unders for 45 DU and strict T2B for strict knee2Elbows
December 11, 2017 - No Comments! 12.11.17 HomeGrown CrossFit - CrossFit A: Squat Snatch Snatch – Work up to a heavy single, then 3×1 @ 80% B: Metcon (Time) 15 Hang Power Cleans (R+135/95, Rx 115/75) 8 Ring Muscle Ups 25 Shoulder to OH 8 Ring Muscle Ups 15 Hang Power Cleans
December 9, 2017 - No Comments! 12.9.17 HomeGrown CrossFit - CrossFit A: Metcon (Time) Run 1 mile EMOM for 10min Evens: Pushup sets of 15, 20, 25, 30 Odds: Wall ball sets of 15, 20, 25, 30 Row 2000m
December 8, 2017 - No Comments! 12.8.17 HomeGrown CrossFit - CrossFit A: Metcon (Weight) E4MOM for 7 Rounds 5 Front Squat 10 Burpees Over Bar 20 Single/Double Unders 250m Run *Start at 50% of 1RM Front Squat. Work up if possible. *Record FS wt.
December 7, 2017 - No Comments! 12.7.17 HomeGrown CrossFit - CrossFit A: Metcon (No Measure) 3 Rounds 10 GHD Hip Extension 10 GHD Glute Ham Raise 7-10 Strict HSPU or HSPU Progressions B: Metcon (5 Rounds for reps) E3MOM for 5 Rounds 10-15 Box Jump Overs (R+24/20, Rx20/16″) 20 Alt DB Renegade Rows (R+45/25, Rx 35/15) 20/15 Calorie Row or Bike *perform in any order
