September 23, 2017 - No Comments! 9.23.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Time) As a team of 2… 1 Mile Run 100 Ring Rows 100 Burpees Over Partner 100 Thrusters (R+75/55, Rx 65/45)
September 22, 2017 - No Comments! 9.22.17 HomeGrown CrossFit - Level 1 Group Class A: Front Squat EMOM 7min 3 Front Squats @ 70% of 1RM *From the ground B: Metcon (Time) 21-15-9 Deadlifts (R+ 225/155, Rx 165/125) HSPU *R+ add a round 27-21-15-9
September 21, 2017 - No Comments! 9.21.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Time) 1 Mile Run 2000m Row 1 Mile Run
September 20, 2017 - No Comments! 9.20.19 HomeGrown CrossFit - Level 1 Group Class A1: Snatch Sq Snatch 7×1 *Start at 70% and work up A2: Metcon (No Measure) 5x (3-4 Strict C2B + 6-8 Kipping C2B or 2-3 Strict Muscle Ups + 3-4 Kipping Muscle Ups) B: Metcon (AMRAP - Rounds and Reps) Complete the following: AMRAP 4min 30 Double Unders (Scale 60 Singles +15 Attempts of DU) 7 Hang Power Snatches (R+135/95, Rx 115/75) Rest 3min AMRAP 3min 30 Double Unders 7 Hang Power Snatches Rest 2min AMRAP 2min 30 Double Unders 7 Hang Power Snatches *Pick up where you left off each round
September 19, 2017 - No Comments! 19.19.17 HomeGrown CrossFit - Level 1 Group Class A1: Hang Power Clean 5x (1 Hang Power Clean + Power Clean + Sq Clean) A2: Handstand Push-ups Strict HSPU 5x 5-7 B: Metcon (Time) 400m Run w/ Wallball (R+20/14, Rx 16/12) 50 Wallballs 50 Pistols (alternating) 400m Run w/ Wallball
September 18, 2017 - No Comments! 9.18.17 HomeGrown CrossFit - Level 1 Group Class A: Back Squat Back squat – Work up to a heavy 5, then 2×5 @80% B: Metcon (Time) 3 Rounds 15 Burpees Over Bar 15 Shoulder to OH (R+135/95, Rx 115/75) R+ GHD Sit ups, Rx 15 Toes to Bar
September 16, 2017 - No Comments! 9.16.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (AMRAP - Rounds and Reps) AMRAP 20min as a team of 2 together complete 30 Deadlifts (R+ 275/185, Rx 225/155) 45 Pushups 10 Tire Flips *1 person working at a time and during the DL the other person holds a Plank position and during the push up the other person holds a Handstand position (SUB on a box if needed)
September 15, 2017 - No Comments! 9.15.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Time) As a team of 2 Complete the following: 27-21-15-9 OH Squat (R+135/95, Rx 115/75) Ring Rows Then… 50 Reps of the “The Bear” complex: (R+135/95, Rx 115/75) One Bear complex = 1Power Clean 1Front Squat 1Shoulder to OH 1Back Squat 1Shoulder to OH *1 athlete working at a time, break up work as needed
September 14, 2017 - No Comments! 9.14.17 HomeGrown CrossFit - Level 1 Group Class A1: Clean and Jerk Clean and Jerk 10×1 *Start at 70% and work up. A2: Metcon (No Measure) 5x (1 Negative + 2 Assisted Pull-ups) or 5x (2-3 Strict C2B Pull-ups + 5-7 C2B Pull-ups) or 5x (1-2 Strict Muscle Up + 2-3 Kipping Muscle Ups) B: Metcon (AMRAP - Reps) Complete the following: 3:00 Max Calorie Assault Bike Rest 3min 3:00 Max Calorie Row Rest 3min 3:00 Max Toes to Bar Rest 3min 3:00 Russian Twist (you pick wt.) *Record Total Cals and T2B
September 13, 2017 - No Comments! 9/13/17 HomeGrown CrossFit - Level 1 Group Class A: Deadlift EMOM 7min 3 Deadlifts @ 70% of 1RM B: Metcon (Time) 3 Rounds 400m Run R+ 24 KB Snatches (53/35lb) (12/12 each arm), Rx 24 DB Alt Snatches (Rx 50/30lb) R+ 16 KB Single arm OH Squats (8/8 each arm), Rx 16 DB Single Arm OH Alt Step Lunges (8/8 each arm)
