August 19, 2017 - No Comments! 8.19.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Weight) "Sara's Hits" Spend 15 minutes working up to a heavy 100m farmer's carry, double KB shoulder carry, then OH KB carry B: Metcon (AMRAP - Rounds and Reps) Teams of 2 with one partner working at a time: AMRAP 20 minutes: 50 KBS (R+53/35, Rx44/26) 40 sit-ups 30 DB push press (R+45/25, Rx 35/15) 20 DB Renegade rows (R+45/25, Rx 35/15) 10 DB front squats
August 18, 2017 - No Comments! 8.18.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Weight) Every 3min for 10 Rounds 250m Run 5-7 OH Squats *Start around 50% and add weight each round (if possible) *Record ending wt.
August 17, 2017 - No Comments! 8.17.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (8 Rounds for time) Every 3min for 8 Rounds 7 Burpee Box Overs (R+30/24,Rx24/20″) R+ 5 Strict Deficit HSPU (m 45+25/f 45), Rx 5 Strict HSPU 3 Squat Snatch (R+165/110, Rx145/85) B: Metcon (Time) 3 Rounds 500m Run 15 Ring Rows 15 Sumo DL High Pulls (R+135/95, Rx 115/75
August 16, 2017 - No Comments! 8.16.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (AMRAP - Rounds and Reps) AMRAP 10min 15 Shoulder to OH (R+135/95, Rx 115/75) R+15 GHD Situps w/ Medball 20/14, Rx 15 Toes to Bar 50 Double Unders B: Metcon (6 Rounds for time) 6x 50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates) Perform each for time
August 15, 2017 - No Comments! 8.15.17 HomeGrown CrossFit - Level 1 Group Class A1: Hang Snatch 5x (1 Hang Sq Snatch + 2 Sq Snatch) *Stay in the 70-80% Range A2: Handstand Push-ups 5x 5-7 B: Metcon (Time) 2 Rounds 50 Wallballs (R+20/14, Rx 16/12) 40 Alt. DB Snatches (R+45/25, Rx 35/15) 30 Burpees
August 14, 2017 - No Comments! 8.14.17 HomeGrown CrossFit - Level 1 Group Class A1: Back Squat 5×3 @ 75% A2: Box Jumps (5x3) B: Metcon (Time) 12-9-6-9-12 Thruster (R+115/75, Rx 95/65) R+ Chest to Bar Pullups, Rx Pullups
August 12, 2017 - No Comments! 8.12.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Time) In Teams of two Buy in – 1 Mile Run Together Then 4 Rounds each partner, alt movements 20 Russian KBS (R+70/53, Rx 53/44) 15 Burpees 10 Pull Ups 16 Lunges 20 Sit Ups Buy out - 1 mile Run Together *Ex both partners run together as fast as possible then Partner A 20 KBS, Partner B 20 KBS, Partner A 15 Burpees, Partner B 15 Burpees etc...
August 11, 2017 - No Comments! 8.11.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Time) 3 Rounds 50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates) Rest 1 min 30 Alt Sledge Hammer Strikes Rest 1 min 30/20 Cal row Rest 1 min 20 T2B 1 min 500m Run B: Metcon (Time) 2 Rounds 2 Min Couch Stretch (each side) 2 Min Pigeon Stretch (each side)
August 10, 2017 - No Comments! 8.10.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Time) 3 Rounds Max Handstand Hold rest 90 sec Max Chin up Hold *Recored best Max Handstand Hold B: Metcon (Time) 800m Run 70 Back Squat (R+135/95, Rx 115/75) 800m Run * BS from the floor.
August 9, 2017 - No Comments! 8.9.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (No Measure) Take 10 min to work on Bar muscle ups or Chest to Bar. B: Metcon (AMRAP - Rounds and Reps) AMRAP 15 min 3 DeadLift (R+185/135, Rx155/115) 6 DB OH Squat (R+55/35, Rx 45/25) 9 Ring Push Up *** Rest 5 min *** Metcon (AMRAP - Rounds and Reps) AMRAP 15 min 40 Double Unders 20 KBS (R+53/35, Rx44/26)
