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)
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
