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
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
