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)
August 8, 2017 - No Comments! 8.8.17 HomeGrown CrossFit - Level 1 Group Class A: Front Squat Front Squat 5-5-5-3-3-3-1-1-1 *Built up in wt. B: Metcon (5 Rounds for reps) EMON 15 min Min 1: 12 DB Power Clean (R+55/35, Rx 45/25) Min 2: 10 HSPU Min 3: Rest *Record total reps per round
August 7, 2017 - No Comments! 8.7.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (No Measure) Take 10 to work on Rope Climbs B: Metcon (Time) 5 Rounds 250m Row 30 Wall Ball (R+20/14, Rx 16/12) 50m OH walking lunge with ball 250m Run
August 5, 2017 - No Comments! 8.5.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Time) Teams of 2 complete: 100 KBS (R+53/35, Rx44/26) 50 Wallball (R+20/14, Rx 16/12) 100 Ball Slam (R+ 40/20, Rx 20/10) 50 OH Lunges with plate (R+45/35, Rx25/15) 100 Push up 50 Deadlift (R+185/135, Rx155/115) 100 Abmat Sit ups with Ball (R+20/14, Rx 16/12) *One partner working at the time.
August 4, 2017 - No Comments! 8.4.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (10 Rounds for reps) EMOM 40 min Min 1: 8-10 Cal Row Min 2: 5 ManMakers (R+45/25, Rx 35/15) Min 3: 20 Goblet Squats (R+53/35, Rx44/26) Min 4: 40 DU / 80 Singles *Record total reps per round
August 3, 2017 - No Comments! 8.3.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Time) 2 Rounds: 50 Dumbbell Snatch (R+55/35, Rx 45/25) 1000 m Row 50 Burpees over the row
August 2, 2017 - No Comments! 8.2.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (No Measure) 3 Rounds not for time. 10 Strict toes to bar 1 min Plank B: Metcon (Time) 100 Air Squat 50 Hang Power Clean (R+135/95, Rx 115/75) 100 Sit ups 50 Supine Bar Rows
August 1, 2017 - No Comments! 8.1.17 HomeGrown CrossFit - Level 1 Group Class Gymnastics Take 10 min to work on muscle ups and progressions. B: Metcon (AMRAP - Rounds and Reps) AMRAP 14 min 5 Clean & Jerk (R+185/135, Rx155/115) 15 Cal Row or 10 Cal Bike 5 Box Jump (R+24/20, Rx20/16″) *** Rest 3 min then *** Metcon (Time) 3 Rounds 10 Front Squat (R+185/135, Rx155/115) 20 Pull ups 50 DU/ 100 Singles
