November 24, 2017 - No Comments! 11.24.17 HomeGrown CrossFit - CrossFit A: Metcon (6 Rounds for reps) E5MOM x 6 10 Deadlift (R+ 225/155, Rx 165/125) 10 HSPU 250m Run *Increase DL and HSPU by 2 reps each round B: Metcon (Calories) 5x 1:00 on/1:00 off Max Calorie Row or Bike
November 23, 2017 - No Comments! 11.23.17 HomeGrown CrossFit - CrossFit HOILDAY SCHEDULE Happy Thanksgiving All classes canceled
November 22, 2017 - No Comments! 11.22.17 HomeGrown CrossFit - CrossFit A: Warm-up (No Measure) 3 Rounds 10 Alt DB Renegade Rows 15 Hollow Rocks 15 Arch Ups B1: Bench Press Bench Press 3×5 work up B2: Metcon (Weight) 5x 5-7 Strict Weighted C2B Pullups C: Metcon (Time) 2 Rounds 24 Shoulder to OH (R+135/95, Rx 115/75) 24 Barbell OH Lunges 24 Burpees Over Bar
November 21, 2017 - No Comments! 11.21.17 HomeGrown CrossFit - CrossFit A: Back Squat Backsquat 3×5 *Stay in the 75-85% range B: Metcon (Time) 5 Rounds 250m Run 21 KB Swings (R+70/53, Rx 53/44) 12 Toes to Bar
November 20, 2017 - No Comments! 11.20.17 HomeGrown CrossFit - CrossFit A: Clean and Jerk EMOM 12 1 Sq Clean and Split Jerk *Stay in the 75-90% range of 1RM B: Metcon (AMRAP - Reps) AMRAP 5min Go up by three reps 3, 6, 9, 12, 15… Hang Power Snatch (R+115/75, Rx 95/65) OH Squat Rest 5min Wherever you left off from the 1st workout start and make your way back down by three reps AMRAP 5min Hang Power Snatch (R+115/75, Rx 95/65) OH Squat (Example: 12, 9 ,6, 3)
November 18, 2017 - No Comments! 11.18.17 HomeGrown CrossFit - CrossFit A: Metcon (Time) As a team of 2 together complete the following. Perform the run together and split the work as needed 800m Run 45 Thrusters (R+95/65, Rx 75/55) 45 Ring Rows 45 Deadlifts (R+185/135, Rx155/115) 45 Push Ups 400m Run 45 Push Ups 45 Deadlifts 45 Ring Rows 45 Thrusters 800m Run
November 17, 2017 - No Comments! 11.17.17 HomeGrown CrossFit - CrossFit A: Metcon (8 Rounds for time) E4MOM x 8 12 Burpees 14 One Arm DB OH Reverse Alt Step Lunges (R+80/60, Rx 50/30) 16 DB Alt DB Snatches 40 Double Unders (Sub 80 Singles +20 Attempts of DU) B: Metcon (Calories) 8 Rounds 45Sec on/:45Sec off Max Calorie Row or Bike
November 16, 2017 - No Comments! 11.16.17 HomeGrown CrossFit - CrossFit A: Warm-up (No Measure) 4 Rounds 10 GHD Hip Extension 10 Ring Dips 10 Alt DB Renegade Rows 10 Strict HSPU or HSPU Progression B: Metcon (5 Rounds for reps) E3MOM for 5 Rounds 18/15 Calorie Row or Bike 10 Burpees *Record Cal and Reps together
November 15, 2017 - No Comments! 11.15.17 HomeGrown CrossFit - CrossFit A: Metcon (No Measure) 10 PVC pipe Passthroughs 5 Strict Toes to Bar 10 Hollow to Arch Swing 10 Glute Ham Raise B: Split Jerk Split Jerk 10×1 *Start at 70% of 1RM and work up C: Metcon (Time) 3 Rounds 400m Run 12 Power Clean and Jerks (R+135/95, Rx 115/75)
November 14, 2017 - No Comments! 11.14.17 HomeGrown CrossFit - CrossFit A: Hang Power Snatch EMOM for 12min 1 Hang Power Snatch *Stay in the 70-85% range of 1RM B: Metcon (Time) 3 Rounds 21 Wallballs (R+20/14, Rx 16/12) 7 Hang Power Snatches (R+135/95, Rx 115/75) 2 Rope Climbs (Sub 6 Rope K2E)
