September 4, 2017 - No Comments! 9.4.17 HomeGrown CrossFit - Level 1 Group Class A1: Back Squat 3Ă—5 @ 80% A2: Box Jumps 5Ă—3 B: Metcon (Time) 5 Rounds 21 KB/DB Swings (KB R+53/35, Rx44/26) (DB R+50/35, Rx45/30) 14 R+ KB/DB forward alt step single arm OH Lunges, Rx forward alt step Lunges wt by your side) 7 R+ Chest to Bar Pullups, Rx Pullups *for the lunges alt arms evenly each round example 7 right then 7 left
September 2, 2017 - No Comments! 9.2.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (AMRAP - Rounds and Reps) As a team of 2 complete the following reps together. Break up work as needed. Only one person works at a time. AMRAP 8 16 Power Snatches (R+95/65, Rx 75/55 30 Double Unders or 45 Single Unders Rest 3min Metcon (AMRAP - Rounds and Reps) AMRAP 10 10 Hang Power Cleans (R+115/75, Rx 95/65) 20 Wallballs (R+20/14, Rx 16/12) Rest 3min Metcon (AMRAP - Rounds and Reps) AMRAP 12 6 Thrusters (R+135/95, Rx 115/75) 4 Rope Climbs or 8 Rope Knee to Elbow
September 1, 2017 - No Comments! 9.1.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (5 Rounds for time) Every 5min for 5 Rounds 400m Run 10 Front Squats 10 Burpees Over Bar *Start around 60% and add weight each round (if possible) *The goal here is to keep all rounds within 10 seconds of each other
August 31, 2017 - No Comments! 8.31.17 HomeGrown CrossFit - Level 1 Group Class A: Clean and Jerk Sq Clean and Split Jerk 10Ă—1 *Stay in the 75-85% range B: Metcon (Time) 40 Calorie Row 40 R+ GHD Back ext, Rx Supermans 40 Alt Pistols
August 30, 2017 - No Comments! 8.30.17 HomeGrown CrossFit - Level 1 Group Class A1: Push Jerk 7x (1 Push Press + 2 Push Jerks) *Start at 70% of 1RM Push Jerk and work up A2: Pull-ups 5x 5-7 R+ Strict Chest to Bar Pullups, Rx Strict Pullups B: Metcon (3 Rounds for time) 3x 100m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates ) perform each round for time
August 29, 2017 - No Comments! 8.29.17 HomeGrown CrossFit - Level 1 Group Class A1: Hang Snatch 5x (1 Snatch Pull + 1 Hang Sq Snatch + 1 Sq Snatch) *Stay in the 70-80% range A2: Handstand Push-ups 5x 5-7 B: Metcon (Time) 40 Thrusters (R+115/75, Rx 95/65) 800m Run
August 28, 2017 - No Comments! 8.28.17 HomeGrown CrossFit - Level 1 Group Class A1: Back Squat 5×3 @ 80% A2: Box Jumps 5×3 B: Metcon (AMRAP - Reps) AMRAP 7…Climb the ladder… 3, 6, 9, 12, 15… Hang Power Snatch (R+95/65, Rx 75/55) Toes to Bar B: Metcon (AMRAP - Reps) AMRAP 7…Climb the ladder… 3, 6, 9, 12, 15… Hang Power Snatch (R+95/65, Rx 75/55) Toes to Bar
August 26, 2017 - No Comments! 8.26.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (AMRAP - Rounds and Reps) AMRAP 20min as a team of 2 together complete 100 Front Squats (R+135/95, Rx 115/75) 80 Shoulder to OH 60 Front Rack Reverce Step Lunges 40 Pendlay Rows 20 Power Cleans
August 25, 2017 - No Comments! 8.25.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Weight) Every 5 minutes for 5 Rounds… 400m Run 5 Deadlifts 10 Burpees Over Bar *Start around 60% and add weight each round (if possible) *The goal here is to keep all rounds within 10 seconds of each other *Record final wt.
August 24, 2017 - No Comments! 8.24.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (5 Rounds for time) Every 5min for 5 Rounds 12 Alt DB Snatches (R+80/60, Rx 50/30) 10 Alt Step Single Arm DB OH Lunge 6 DB Single Arm Push Press (6 each arm) * For the Lunges preform one round on your Left side and the next round on your Right side. Do more rounds on you non-dominant side. B: Metcon (Time) 40 Toes to Bar 20 Power Snatches (R+155/105, Rx125/85)
