October 21, 2017 - No Comments! 10.21.17 HomeGrown CrossFit - CrossFit A: Metcon (AMRAP - Rounds and Reps) As a team of 2… AMRAP 10 30 Double Unders 7 Clean and Jerks (R+135/95, Rx 115/75) *Each athlete completes an entire round before switching Rest 5 Minutes Metcon (Calories) AMRAP 10 Max Calorie Bike or Row *Switch as needed
October 20, 2017 - No Comments! 10.20.17 HomeGrown CrossFit - CrossFit A: Metcon (No Measure) 3 Rounds 10 Partner Glute Ham Raise 5-10 Ring Dips 100m Sled Drag (Backwards) at bodyweight with Harness *perform in any order B: Overhead Squat 5x (1 Snatch Balance + 3 OH Squats) *Start at 70% of 1RM Snatch and work up C: Metcon (Time) 4 Rounds 250m Run 10 Deadlifts (R+ 225/155, Rx 165/125) 15 Wallballs (R+20/14, Rx 16/12)
October 19, 2017 - No Comments! 10.19.17 HomeGrown CrossFit - CrossFit A: Metcon (No Measure) 4 Rounds not for time Single Arm DB Strict Press 6-8 each arm 10 Hollow Rocks + 10 Arch Ups B: Metcon (Time) 21-15-9 Burpee Calorie Row C: Metcon (Calories) 3 Min Max Calorie Assault Bike Rest 2 Min 2 Min Max Calorie Assault Bike Rest 1 Min 1 Min Max Calorie Assault Bike
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
