July 5, 2017 - No Comments! 7.5.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (3 Rounds for reps) 3 Rounds Max Strict HSPU Max Strict Ring Dips Max Pushups Rest 1 min *Record Total reps each round B: Metcon (3 Rounds for reps) 3 Rounds Against 3 min running Clock: 15/12 Cal Row/Bike 10 Thrusters (R+95/65, Rx 75/55) Max Pullups -Rest 1 min between Rounds. *Record total reps each round
July 4, 2017 - No Comments! 7.4.17 HomeGrown CrossFit - Level 1 Group Class A: Snatch Squat Snatch Every 90 sec ( 6 Sets ) Tempo -3 sec. from ground to knees Set 1: 2 Reps @ 75% Set 2 & 3: 2 Reps @ 80% Set 4,5 & 6: 1 Rep @ 85% B: Metcon (Time) 30-20-10 Cal Row Shoulder to Overhead (R+135/95, Rx 115/75) *1 rope climb after each round* * Scale : 6 K2E hanging from the rope.
July 3, 2017 - No Comments! 7.3.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Weight) 3 Rounds 10 Barbell Split Stance Romanian DL (5 each Leg) 10 DB Bulgarian Split Squats (5 each Leg) * Built up in wt. *Record Bulgarian Split Squats wt B: Metcon (Time) 3 Rounds 15 Deadlifts (R+185/135, Rx155/115) 12 Ring Dips 10 Chest-to-bar Pull-ups
July 1, 2017 - No Comments! 7.1.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Time) Team of 2: 1000m Run 20 Rounds of Cindy (alternating partners) 1000m Run * Cindy 5 Pull ups 10 Push ups 15 Squats * Run together.
June 30, 2017 - No Comments! 6.30.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Time) 1000 m Row 50 Goblet Squats, (R+70/53, Rx 53/35) 40 Wt Sit ups (R+20/14, Rx 16/12) (Wall Ball) 30 KBS (R+70/53, Rx 53/35) 20 Ring Dips 10 Burpee B: Metcon (No Measure) Tabata Plank hold
June 29, 2017 - No Comments! 6.29.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (No Measure) Take 15 min to work on Kipping Pullups/T2B -AND/OR- Rope Climb Practice A: Metcon (2 Rounds for reps) Against 7 min running clock 800m Run Max Burpee Box Overs (R+24/20, Rx20/16″) Rest 3min and Repeat. *Record burpees each round
June 28, 2017 - No Comments! 6.28.17 HomeGrown CrossFit - Level 1 Group Class A: Snatch Squat Snatch (5 sets) 3 Reps @ 65% 3 Reps @ 70% 3 Reps @ 75% 3 Reps @ 75% 3 Reps @ 80% Rest 90sec *Record heaviest B: Metcon (AMRAP - Rounds and Reps) AMRAP 15 mins of: 50 Double Unders/ 100 Singles 100 m Sprint
June 27, 2017 - No Comments! 6.27.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (AMRAP - Reps) EMOM for 10 mins: 5-7 Wall Balls (R+20/14, Rx 16/12) 5 Push ups *Record Total Reps B: Metcon (Time) 3 Rounds 400m Row 20 Back Squats (R+135/95, Rx 115/75)
June 26, 2017 - No Comments! 6.26.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (No Measure) Handstand Work *Tabata HS Hold *Wall Walks *HS Walks *HSPUs YOU PICK!!! B: Metcon (AMRAP - Reps) EMOM for 20 mins: 5 R+ Chest to bar / Rx Pull ups 1 Clean & Jerk (R+185/135, Rx155/115) *Record Total reps
June 24, 2017 - No Comments! 6.24.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Time) Team of 3 250m Team Run 50m Team Tire Flips 250m Run 50m Team Tire Carry 200m Run 100 Sledge Hammer Strikes 250m Run *Divide work as needed. Everyone runs together. Then 9 Rounds Total for the Team, relay style of : 20 Squats 10 Toes to Bar 5 Burpees *Partner A starts and Partner B follows as soon as Partner A is done with 20 squats and so on. No Passing
