May 19, 2017 - No Comments! 5.19.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Time) Teams of 3 together complete the following with only one person working at a time. Divide work as needed. 1 Mile Run 150 Cal Row 100 Box jumps (R+30/24,Rx24/20″) 50 Strict HSPU 12 Rope climbs
May 18, 2017 - No Comments! 5.18.17 HomeGrown CrossFit - Level 1 Group Class A: Shoulder Press EMOM 8min: 1 Strict Shoulder Press Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95 Then... Every 2min, for 6min (3 sets) of: 1 Strict Shoulder Press (as heavy as possible) B: Metcon (Time) Row 1000m 80 Air Squats 60 AbMat Sit-ups 40 Push-ups 20 Strict Pull-ups
May 17, 2017 - No Comments! 5.17.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (3 Rounds for reps) 3 Rounds: 3 Wt Strict Supinated-Grip Pull-Ups Rest 30sec Max Strict Supinated-Grip Pull-Ups Rest 1min *Record max rep of pull ups each round B: Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# C: Metcon (Weight) Every 2min, for 6min (3 sets): 10-12 Single Arm DB Row on bench (each arm)
May 16, 2017 - No Comments! 5.16.17 HomeGrown CrossFit - Level 1 Group Class A: Back Squat Back Squat 1x8 @70% 1x6 @80% 1x4 @85% 1x2 @90% 1x1 @95% Rest as needed between sets B: Metcon (AMRAP - Rounds and Reps) AMRAP 15mins of: 4 R+Bar Muscle-ups, Rx C2B 6 Turkish Get-ups (R+45/25, Rx 35/15) 8 V-ups *Feel free to increase the wt on the Turkish get ups if you want extra challenge.
May 15, 2017 - No Comments! 5.15.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Time) 10 Rounds for time of: 3 Power Cleans, (R+155/105, Rx125/85) 3 Thrusters 6 Bar Facing Burpees B: Metcon (No Measure) 3 Rounds 10 Strict Toes to Bar 15 Wt Sit ups 30-45 Sec Hollow Hold
May 13, 2017 - No Comments! 5.13.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Time) As a team of 3 complete the following work with only one person working at a time: 3000 Row 50 Thrusters (R+95/65, Rx 75/55) 200m Farmers Carry (R+70/53, Rx 53/44) 400m Buddy Carry/Sand Bag 30 Team burpees 50 Front Squats 50 S2OH
May 12, 2017 - No Comments! 5.12.17 HomeGrown CrossFit - Level 1 Group Class A: Push Jerk Take 20mins to complete 10 sets of the following: 2 Clean Pulls + 1 Squat Clean + 1 Push Jerk Suggested loads : 60%, 65%, 70%, 70%, 75%, 75% 80%, 80%, 85%, 85%. B: Metcon (AMRAP - Rounds and Reps) AMRAP 12min of: 10 Burpees 25 Double-unders (Scale 50 Singles +12 Attempts of DU)
May 11, 2017 - No Comments! 5.11.17 HomeGrown CrossFit - Level 1 Group Class Split Jerk Behind the neck Split Jerk Take 15 min to find todays 3RM B: Metcon (AMRAP - Reps) Teams of 2 AMRAP 7min: 80/60 Cal Row Max reps C&J (R+135/95, Rx 115/75) Rest 3 min AMRAP 6min: 60/40 Cal Row Max reps Power snatch (R+115/75, Rx 95/65) Rest 3 min. AMRAP 5min: 60/40 Cal Row Max Thrusters (R+95/65, Rx 45/35) *One person works at a time, try and use only one bar. *Record Total Reps C&J +Total Snatches +Total Thrusters.
May 10, 2017 - No Comments! 5.10.17 HomeGrown CrossFit - Level 1 Group Class A: Back Squat Back Squat 1x10 @70% 1x8 @75% 1x6 @85% 1x4 @90% Rest as needed between sets B: Metcon (Time) 50 Deadlifts (R+135/95, Rx 115/75) 40 Hang Power Cleans 30 Shoulder-to-Overheads 20 Power Snatches 10 Bent Over Barbell Rows
May 9, 2017 - No Comments! 5.9.17 HomeGrown CrossFit - Level 1 Group Class A: Metcon (AMRAP - Reps) Every 2min, for 12min (3 Rounds) Station 1-Max Muscle-Ups 45sec (OR 3 Rolls to Candlestick + 3-4 Low Ring Muscle Up Progression) *Record total reps of mu. Station 2-45sec Handstand Walk / Box Walks /Holds B: Metcon (Time) 5 Rounds for time of: 30 Russian KBS (R+53/35, Rx44/26) 30 Wall Balls (R+20/14, Rx 16/12) 400m Run
