October 18, 2017 - No Comments! 10.18.17 HomeGrown CrossFit - CrossFit A: Metcon (No Measure) 4 Rounds not for time 10 ring push ups 10 ring rows 10 alt Pistols (5 each leg) B1: Bench Press Bench Press 5×3 *Start around 70% and work up to a heavy 3 B2: Metcon (No Measure) 5x 5-7 Strict C2B Pullups C: Metcon (Time) 36-24-12 DB Alt Snatch (R+60/40, Rx 50/30) Toes to Bar
October 16, 2017 - No Comments! 10.16.17 HomeGrown CrossFit - CrossFit A: Metcon (No Measure) 3 Rounds 500m row (conversational pace) 12-15 GHD Back Extensions or superman's 3 Strict HSPU + Max Kipping HSPU *Add deficit if possible. * you should ONLY be kipping if you can do 3 strict HSPU *Cap kipping to 12 *perform in any order ****Time Cap 10min**** B: Hang Snatch E2MOM for 30min (1 Hang Sq Snatch + 1 Sq Snatch) @ 70-75% C: Metcon (AMRAP - Rounds and Reps) AMRAP 7min 7 Front Squats (R+135/95, Rx 115/75) 7 Burpees Over Bar 7 C2B Pullups
October 14, 2017 - No Comments! 10.14.17 HomeGrown CrossFit - CrossFit A: Metcon (AMRAP - Reps) Strongman Saturday As a team of 2…Complete the following tasks in any order: AMRAP 3 Max Reps Shoulder2OH w/ a Keg or Alex Bar, sandbag, d-Ball (you pick wt) Rest 1min Metcon (AMRAP - Reps) AMRAP 3 Max Reps Tire Flips Rest 1min Metcon (Weight) 3min to find Max Wt Prowler for Push across 50m Rest 1min Metcon (Distance) 3min Max Distance Farmer’s Carry w/ two DB (R+60/40, Rx 50/30) *only one person can work at a time and/or you can perform the work together if moving the same object
October 13, 2017 - No Comments! 10.13.17 HomeGrown CrossFit - CrossFit A: Metcon (AMRAP - Reps) AMRAP 2 Power Snatch (R+135/95, Rx 115/75) Rest 2min Metcon (AMRAP - Reps) AMRAP 2 Power Clean & Push Jerk (R+135/95, Rx 115/75) Rest 2min Metcon (AMRAP - Reps) AMRAP 2 Back squat (R+135/95, Rx 115/75) Rest 2min Metcon (Calories) AMRAP 2 Max Calorie R+Assault Bike, Rx Row *Can be done in any order *Same weight for all movements. Ideal order is listed above. *Each amrap is a score
October 12, 2017 - No Comments! 10.12.17 HomeGrown CrossFit - CrossFit A: Metcon (No Measure) 5 Rounds 5-7 Romanian Deadlift 5-7 Strict Pullups *can be weighted B: Metcon (Calories) 10 Rounds 1:00 on/1:00 off Max Calorie R+ Assault Bike, Rx Rower
October 11, 2017 - No Comments! 10.11.17 HomeGrown CrossFit - CrossFit A: 1-Mile Run (Time) Max Effort 1-Mile RunAgainst a 40min clock… 1 Mile Run Then... Overhead Squat (Find 1RM) Use the remaining time to establish a 1RM for the following… 1RM OH Squat Front Squat (Find 1RM) Back Squat (Find 1RM) *Mile time is one score *Each squat is a score
October 10, 2017 - No Comments! 10.10.17 HomeGrown CrossFit - CrossFit A: Metcon (No Measure) 5 Rounds 6-8 each arm Heavy DB/KB Rows 5-7 Strict HSPU B: Metcon (AMRAP - Reps) 8min to find a 3RM Thruster Rest 4min Against an 8min clock, climb the ladder… 3, 6, 9, 12, 15… Thruster (R+135/95, Rx 115/75) Toes to Bar *put your 3RM thruster in notes
October 9, 2017 - No Comments! 10.9.17 HomeGrown CrossFit - CrossFit A: Snatch (Find 1RM Sq Snatch) Clean and Jerk (Find 1RM Sq Clean and Split Jerk) *you will have up to 40min, you may split the time for your lifts however you like. 20mins each is just a suggestion. B: Metcon (Time) 3 Rounds: 50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates) 100m KB/DBFarmer’s Carry (KB R+53/35, Rx44/26)(DB R+50/35, Rx45/30)
October 7, 2017 - No Comments! 10.7.17 HomeGrown CrossFit - CrossFit A: Metcon (AMRAP - Rounds and Reps) As a team of 2… AMRAP 12 min 24 DB Snatches (R+45/25, Rx 35/15) 12 Box Jump Overs (R+30/24,Rx24/20″) *For each round, one athlete does all the db snatches while the other does all the box jump overs. Then, switch! Rest 6 minutes Metcon (AMRAP - Rounds and Reps) AMRAP 12 9 Deadlifts (R+155/105, Rx125/85) 7 Hang Power Cleans 5 Shoulder to OH *Each athlete will complete an entire round before switching
October 6, 2017 - No Comments! 10.6.17 HomeGrown CrossFit - CrossFit A: Metcon (Time) R+ 10 Ring Muscle Ups, 30 Chest to Bar Pull-ups 20 Front Squats (R+155/105, Rx125/85) 30 Bar Facing Burpees 20 Front Squats R+ 10 Ring Muscle Ups, 30 Chest to Bar Pull-ups B: Metcon (No Measure) 4 Rounds 12 Kneeling Single Arm DB Press (12 each arm) 20 GHD Sit-ups C: 2k Row (Time) Max Effort 2k Row
