October 5, 2017 - No Comments! 10.5.17 HomeGrown CrossFit - CrossFit A: Metcon (Time) 3000m Row 300 Double-Unders 100 DU (Scale 600 Singles or 5 min of singles) 2.5K Run
October 4, 2017 - No Comments! 10.4.17 HomeGrown CrossFit - CrossFit A: Metcon (AMRAP - Rounds and Reps) AMRAP 15 min 36 Lateral Hurdle Jumps (R+ Tall green hurdle, Rx smaller green hurdle) 24 Wallballs (R+20/14, Rx 16/12) 12 Power Snatch (R+115/75, Rx 95/65) B: Metcon (No Measure) 5 Rounds 10 Good Mornings 5-10 Ring Dips 10 Barbell Rollouts
October 3, 2017 - No Comments! 10.3.17 HomeGrown CrossFit - CrossFit A: Metcon (Time) 400m Run 2-2-2-2-2 R+ Legless Rope Climbs, Rx Rope Climbs (SCALE 4 Rope K2E) 15-12-9-6-3 Clean and Jerks (R+135/95, Rx 115/75) 400m Run B: Metcon (No Measure) 5 Rounds 8 Heavy DB/KB Single arm Rows (8 each side) 10 Toes to Bar (5 strict + 5 Kipping) *work on increasing wt on rows and technique on T2B C: Metcon (Calories) If time 5 min max calorie Assault Bike or Rower
October 2, 2017 - No Comments! 10.2.17 HomeGrown CrossFit - CrossFit A: Metcon (No Measure) 3 Rounds 10 Leg Lifts 40 Russin Twist (R+20/14, Rx 16/12) 20 Hollow Rocks B: Metcon (AMRAP - Rounds and Reps) AMRAP 20min 500m Row 100ft DB walking lunges (from pull up bar to wall ball wall and back) 30 KBS (R+70/53, Rx 53/44) 50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)
September 30, 2017 - No Comments! 9.30.17 HomeGrown CrossFit - CrossFit A: Metcon (Time) As a team of 2… 3 Rounds 800m Run (run together holding band) 40 Front Squats (R+155/105, Rx125/85) 30 Ring Rows 20 OH Squats *40 minute time cap
September 29, 2017 - No Comments! 9.29.17 HomeGrown CrossFit - CrossFit A: Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Deadlift (R+ 225/155, Rx 165/125) 1-2-3-4-5-6-7-8-9-10 R+ Strict Deficit HSPU (45/25), Rx Strict HSPU B: Metcon (AMRAP - Rounds) AMRAP 5min 25m Prowler Push (R+&Rx Men Four 45+ Ttwo 25/ Women Two 45+ two 25 Plates) C: Metcon (No Measure) 5 Rounds 5-7 Pendlay Rows 10 Hollow to Arch Swings
September 28, 2017 - No Comments! 9.28.17 HomeGrown CrossFit - CrossFit A: Metcon (Time) 3 Rounds 500m Row 400m Run Rest 3min between rounds Score is total time, including rest, to complete all three rounds.
September 27, 2017 - No Comments! 9.27.17 HomeGrown CrossFit - CrossFit A1: Clean and Jerk Clean and Jerk 7×2 *Start at 70% and work up A2: Metcon (No Measure) 5×5 Ring/Bar Muscle Ups or Strict C2B Pull-ups B: Metcon (Time) 21-15-9 Power Clean (R+135/95, Rx 115/75) Ring Dip
September 26, 2017 - No Comments! 9.26.17 HomeGrown CrossFit - CrossFit A: Back Squat Back squat – Work up to a heavy 3, then 2×3 @80% B: Metcon (3 Rounds for time) 3 Rounds 2:00 on/1:00 min off 40 Double Unders (Scale 80 Single unders) 10 Burpees Over Bar Max Reps Shoulder to OH (R+135/95, Rx 115/75)
September 25, 2017 - No Comments! 9.25.17 HomeGrown CrossFit - CrossFit A1: Power Snatch 5x (1 Hang Power Snatch + Power Snatch + Sq Snatch) *Stay in the 70-80% range of 1RM Power Snatch A2: Metcon (No Measure) 3x 1:00 HS Hold or Freestanding HS Hold B: Metcon (Time) 35 Wallballs (R+20/14, Rx 16/12) 15 Power Snatches (R+155/105, Rx125/85) 35 Toes to Bar 15 Power Snatches 35 Wallballs
