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
June 23, 2017 - No Comments! 6.23.17 HomeGrown CrossFit - Level 1 Group Class A: 5k Run (Time) Max Effort 5k Run B: Metcon (No Measure) 3 Rounds 20 V-ups 20 Supermans
June 22, 2017 - No Comments! 6.22.17 HomeGrown CrossFit - Level 1 Group Class A: Deadlift Every 3 min for 15 min ( 5 sets) 5 Deadlifts *Built up in wt. B: Metcon (Time) 3 Rounds 15 Front Squats (R+155/105, Rx125/85) 12 Toes-to-bars 10 Russian Kettlebell Swing (R+70/53, Rx 53/44)
June 21, 2017 - No Comments! 6.21.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (No Measure) Gymnastics Work EMOM for 10 mins do: 3-7 Strict Pull-ups 3-7 Strict Ring Dips B: Metcon (Time) 50-40-30-20-10 Double Unders AB mat Sit ups Scale 100-80-60-40-20 Singles Unders AB mat sit ups
June 20, 2017 - No Comments! 6.20.17 HomeGrown CrossFit - Level 1 Group Class A: Hang Snatch Every 3 min for 18 min: 6 Sets 2 Snatch High Pull + 2 Hang Squat Snatch *Built up in Wt B: Metcon (AMRAP - Rounds and Reps) AMRAP 12 mins 50 m Farmers Carry (DB or KB) (R+45/25, Rx 35/15) 10 Strict Handstand Push-ups
June 19, 2017 - No Comments! 6.19.17 HomeGrown CrossFit - Level 1 Group Class A: Push Jerk Every 2min, for 12min (6 sets): 3 Push Jerk *Build to today’s heavy triple. B: Metcon (Time) 30-20-10 reps Hang Power Clean, (R+115/75, Rx 95/65) Bar Facing Burpee Shoulder to Overhead
June 17, 2017 - No Comments! 6.17.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (AMRAP - Rounds and Reps) In teams of 2, AMRAP 35min: 400m Run 30 KBS (R+53/35, Rx44/26) 20 Box Jump-Overs (R+24/20″, Rx20/16″) Team members will alternate tasks, with only one member working at any one time. *Record total rounds & reps together
June 16, 2017 - No Comments! 6.16.17 HomeGrown CrossFit - Level 1 Group Class A: Squat Clean Take 20 min to find todays 1RM of Squat Clean. B: Metcon (Time) Row 40/20 Cal (R+Bike/Rx Row) 30 Burpees 40 Alt DB Snatch (R+45/25, Rx 35/15) 50 Toes to bar 40 Alt DB Snatch 30 Burpees Row 40/20 Cal (R+Bike/Rx Row) *40 Cal Men /20 Cal Women
