November 13, 2017 - No Comments! 11.13.17 HomeGrown CrossFit - CrossFit A: Back Squat Pause Backsquat (3 sec hold at the bottom) 3×5 *Stay in the 75-85% range B: Metcon (Time) 30-20-10 Front Rack Alt Forward Step Lunges (R+135/95, Rx 115/75) Ring Rows Rest 2min 30-20-10 Chest to Bar Pullups Front Squats (R+155/105, Rx125/85)
November 11, 2017 - No Comments! 11.11.17 HomeGrown CrossFit - CrossFit A: Metcon (Time) In teams of 4 1-10 ladder of DB Thrusters (R+55/35, Rx 45/25) and KBS (R+53/35, Rx44/26) P1 does 1 KBS P2 does 1 DBT P3 does 1 KBS P4 does 1 DBT Only one person can work at a time and the wt must never be put down or the team will have to start at rep 1. Then: P1 does 2 KBS P2 does 2 DBT P3 does 2 KBS P4 does 2 DBT continue until team reaches 10 reps. Then if you where KBS you switch to DBT and if you where DBT switch to KBS and do the whole thing again
November 10, 2017 - No Comments! 11.10.17 HomeGrown CrossFit - CrossFit A: Metcon (No Measure) 4 Rounds 10 Pendlay Rows 10 Ring Push ups with external rotation at the top 10 GHD Situps 50ft HS Walk or 3-5 Wall Walks B: Metcon (5 Rounds for time) E2MOM for 5 Rounds 12-15 Burpees To Plate (R+men & women 45lb plate, Rx men & women 25lb plate) 15 V-ups (arm and legs must be straight and touch your toes)
November 9, 2017 - No Comments! 11.9.17 HomeGrown CrossFit - CrossFit A: Metcon (No Measure) 4 Rounds 15 GHD Hip Extension 15 Ring Dips 15 Good Mornings (you pick wt.) 15 Barbell Rollouts 1-5 MU or C2B pull ups (work on MU progressions) B: Metcon (Calories) 15 Rounds 30Sec on/:30Sec off Max Calorie Row or Bike
November 8, 2017 - No Comments! 11.8.17 HomeGrown CrossFit - CrossFit A1: Push Jerk 5x (2 Push Jerk + 1 Split Jerk) *Start at 70% of 1RM Push Jerk A2: Metcon (Weight) 5x 5-7 Strict C2B Pullups (weighted) B: Metcon (Time) 21-15-9 Toes to Bar OH Squats (R+115/75, Rx 95/65) Burpees Over Bar Rest 2min 9-6-3 Toes to Bar OH Squats (R+135/95, Rx 115/75) Burpees Over Bar
November 7, 2017 - No Comments! 11.7.17 HomeGrown CrossFit - CrossFit A: Back Squat Tempo Backsquat (32X1) 3×5 *Stay in the 70-80% range of your 1RM B: Metcon (Time) 4 Rounds 50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates) 25 Wallballs (R+20/14, Rx 16/12) 50 Double Unders (Scale 100 Singles +25 Attempts of DU)
November 6, 2017 - No Comments! 11.6.17 HomeGrown CrossFit - CrossFit A: Clean A) Every 90sec for 12 rounds… 1 Clean Pull + 1 Sq Clean + 1 Split Jerk *Stay in the 75-85% range of 1RM Sq Clean B: Metcon (Time) 4 Rounds 250m Run 12 Deadlifts (R+185/125, Rx155/105) 9 Hang Power Cleans 6 Push Jerks
November 4, 2017 - No Comments! 11.4.17 HomeGrown CrossFit - CrossFit A: Metcon (No Measure) EMOM 9 1- 10-50ft HS Walk or Bear Crawl or 2-3 Wall Walks 2- 10-15 Pushups 3- 12-15 Box Jumps or Step Ups B: Metcon (Time) As a team of 3… 1200m Row (400m each person)(Partner A Rows, Partner B holds KB/Plate/Slamball/ OH, Partner B Rest, rotate until all Partners complete 400m Row each) 120 Ring Rows (other 2 people hang on pullup bar) 1200m Row (Partner A Rows, Partner B lunges with KB/Plate/Slamball/, Partner B Rest, rotate until all Partners complete 400m Row each) 120 Partner Wallballs 1200m Row (400m each person)(Partner A Rows, Partner B holds KB/Plate/Slamball/ OH, Partner B Rest, rotate until all Partners complete 400m Row each) 120 v-ups (other 2 people hold plank)
November 3, 2017 - No Comments! 11.3.17 HomeGrown CrossFit - CrossFit A: Metcon (10 Rounds for reps) E3MOM for 10 Rounds 5 Deadlifts 10 Burpees Over Bar 30 Double Unders 10 Pistols (alternating) *Stay in the 70-80% range of your 1RM Deadlift
November 2, 2017 - No Comments! 11.2.17 HomeGrown CrossFit - CrossFit A: Metcon (7 Rounds for reps) E2MOM for 7 Rounds… 7 TnG Power Snatch (you pick wt) 7 HSPU *work on unbroken sets and linking B: Metcon (3 Rounds for time) 3 Rounds 1000m Row *Rest 2min
