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
December 6, 2017 - No Comments! 12.6.17 HomeGrown CrossFit - CrossFit A: Metcon (No Measure) 1 Round 50 Band Pulls 50 Hollow Rocks 50 Arch Ups 15 Strict Ball Ups B: Push Press 5x (3 Push Press + 2 Push Jerks) *Start at 70% of 1RM Push Press *Max Reps Push Jerks on final set C: Metcon (Calories) As a team of 2. In any order, one person works at a time, break up work as needed: AMRAP 5min Max Calorie Row/Bike Metcon (AMRAP - Rounds and Reps) Rest 2min AMRAP 5min 14 Shoulder to OH (R+135/95, Rx 115/75) 14 Chest to Bar Pull-ups Metcon (Distance) Rest 2min AMRAP 5min 100m Sled Drag (backwards) (R+&Rx Men Four 45/ Women Two 45 Plates)
December 5, 2017 - No Comments! 12.5.17 HomeGrown CrossFit - CrossFit A: Metcon (No Measure) 3 Rounds 10 Air sq 10 Pendlay Rows (light wt) Accumulate 30sec an L-Sit (b/t boxes) B: Back Squat 5x3 Pause Back squat (2sec at bottom) *Stay in the 75-85% range C: Metcon (Time) 4 Rounds 50 Double Unders 20 KB Swings (R+70/53, Rx 53/44) 10 Ring Dips
December 4, 2017 - No Comments! 12.4.17 HomeGrown CrossFit - CrossFit A: Metcon (No Measure) 3 Rounds 10 Reverse Snow Angles (light wt) 20 Ab mat situps 20 Supermans B: Squat Clean 7x (3 Position Clean) *Start at 70% of 1RM Clean and work up *Above Knee, Below Knee, Ground C: Metcon (6 Rounds for reps) EMOM for 6 Rounds Minute 1: 16 Alt DB Snatches (R+55/35, Rx 45/25) Minute 2: 100m Sprint Minute 3: 16 HSPU Minute 4: 100m Sprint Minute 5:16 Russian KBS (R+70/53, Rx 53/44) *Scaled to 10 reps if needed *Record total reps per round
December 2, 2017 - No Comments! 12.2.17 HomeGrown CrossFit - CrossFit A: Metcon (Time) 1min max 50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates ) 1000m Run 1min max Jump Split Lunges 750m Run 1min max Battle Ropes 500m Run 1min max Skin the Cat 250m Run 1min TGU Alt (R+55/35, Rx 45/25) *Complete movemts in any order
December 1, 2017 - No Comments! 12.1.17 HomeGrown CrossFit - CrossFit A: Metcon (Weight) E3MOM x 8 250m Run 6 OH Squat 6 Strict HSPU *Start at 50% of 1RM OHS and work up if possible *Record OHS wt B: Metcon (No Measure) TABATA 8 Rounds 20sec Flutter kicks 10sec Hollow Hold
November 30, 2017 - No Comments! 11.30.17 HomeGrown CrossFit - CrossFit A: Warm-up (No Measure) 3 Rounds For Quality: Accumulate 1:00 of each… Plank HS Hold Hang chin over bar B: Metcon (No Measure) 3 Rounds 10 GHD Hip Extension 10 Glute Ham Raise 10 Pendlay Rows C: Metcon (8 Rounds for time) 8x 100m Run Rest 1min
November 29, 2017 - No Comments! 11.29.17 HomeGrown CrossFit - CrossFit A: Shoulder Press 5x (3 Shoulder Press + 3 Push Press) *Start at 70% of 1RM Shoulder Press *Max Reps Push Press on final set B: Metcon (4 Rounds for reps) EMOM 16min 1- 21/18 Calorie Bike/Row 2- 12-15 Burpee Box Over 3- 15-18 Ab mat Situps 4- Rest *Perform in any order
