December 23, 2016 - No Comments! 12.23.16 HomeGrown CrossFit - Level 1 Group Class Weightlifting A: Power Clean Take 15-20min and build to today’s 1-RM Power Clean B: Metcon (Time) 30 Calories on Bike 30 Burpees 30 Wall Ball (R+20/14, Rx 16/12) 30 KBS (R+70/53, Rx 53/44) 30 DB Push Press (R+55/35, Rx 45/25) 30 Pull-Ups *Start in at any station
December 22, 2016 - No Comments! 12.22.16 HomeGrown CrossFit - Level 1 Group Class A: DB Walking Lunges Every 2min, for 6min (3 sets): 20 DB Walking Lunges *Go heavy the final steps should not be performed without struggle. B: Metcon (AMRAP - Rounds and Reps) AMRAP 5min 20 DU (Scale 40 Singles +10 Attempts of DU) 10 Air Squats Rest 1min Metcon (AMRAP - Rounds and Reps) AMRAP 5min 5 DB Man-Makers 10 Box Jumps(R+24/20, Rx20/16″) Rest 1min *Man-Marker=push up, L arm row, R arm row, sq clean thruster Metcon (AMRAP - Rounds and Reps) AMRAP 5min 5 Toes to Bar 10 Push-Ups
December 21, 2016 - No Comments! 12.21.16 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Weight) Weighted Pull-Ups: *Set 1 – 3 reps *Set 2 – 2 reps *Sets 3-6 – 1 rep Rest 1min between sets, building to today’s 1-RM B: Metcon (Time) 3 Rounds 30 KBS (R+53/35, Rx44/26) 20 Pull-Ups Run 400m Metcon (No Measure) 6:30PM OLY CLASS OLNY Max Effort
December 20, 2016 - No Comments! 12.20.16 HomeGrown CrossFit - Level 1 Group Class Weightlifting A: Hang Snatch Every 3min, for 24min (8 sets): 1 Hang Sq Snatch + 1 Sq Snatch *Build up in wt. B: Metcon (AMRAP - Rounds and Reps) In teams of 2, partners alternate complete rounds to complete as many rounds and reps as possible in 12min. 12 Wall Ball (R+20/14, Rx 16/12) 12 Burpees
December 19, 2016 - No Comments! 12.19.16 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Time) 1000m Row 20 Ground to Overhead (R+135/95, Rx 115/75) 30 Ring Dips 800m Run 30 Ring Dips 20 Ground to Overhead 1000m Row *Ground to Overhead can be a Power Clean & Jerk or Power Snatch
December 17, 2016 - No Comments! 12.17.16 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Time) In teams of 2, with only one person working at a time, complete the following: 200 Wall Ball (R+20/14, Rx 16/12) 500m Overhead Carry (R+45/35, Rx25/15 Plate) 200 Push-Ups 500m Overhead Carry During carry, you must perform 3 burpees* each every time you switch the partner carrying the load. *Burpees may be completed inside the gym at the end of each lap around the block.
December 16, 2016 - No Comments! 12.16.16 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Time) 30 Ground to Overhead (R+95/65, Rx 75/55) 30 Pull-Ups Run 400m 20 Ground to Overhead 20 Pull-Ups Run 400m 10 Ground to Overhead 10 Pull-Ups Run 400m *Ground to Overhead can be a Power Clean & Jerk or Power Snatch
December 15, 2016 - No Comments! 12.15.16 HomeGrown CrossFit - Level 1 Group Class Weightlifting A: Front Squat Front Squat * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight; Rest 1min between sets and work on mobility to prepare for Part B. B: Metcon (Time) 2 Rounds 500m Run 30 Ring Dips 20 R+Toes2Bar, Rx Knees2Elbows, SCALED Hanging leg lifts Rest 2min between sets
December 14, 2016 - No Comments! 12.14.16 HomeGrown CrossFit - Level 1 Group Class Weightlifting A: Push Press 4 Rounds 2-4 Push Press Rest 60sec 60-90sec Plank from Rings Rest 60sec *Build up in wt. B: Metcon (5 Rounds for reps) Against a 60sec running clock, for a total of 5 Rounds, perform as many reps as possible of: 10 KBS (R+70/53, Rx 53/44) Max Reps of Thrusters (R+75/55, Rx 65/45) Rest 60sec between sets. Score is max number of thrusters completed during the workout. Note reps performed each set and track your consistency – or drop off. Metcon (No Measure) OLY CLASS ONLY No Extension Snatch (25/5)4 Snatch High Pull + Hang Snatch Below the Knee 60/1 70/1 (80/1)4 No Contact Clean 602 70/2 (75/2)4 1 Clean + 2 Jerks 60/1 70/1 (80/1)4 Clean Pull to Hip *if time (110/3)4
December 13, 2016 - No Comments! 12.13.16 HomeGrown CrossFit - Level 1 Group Class A: Pull-ups 4 Rounds 3-4 Weighted Pull-Ups @ 21X0 Rest 10-15sec Max Unweighted Strict Pull-Ups @ 21X0 Rest 2min Build to today’s heaviest at the prescribed tempo – 2sec descent, 1sec hold in the bottom, explode up, then 0sec pause before beginning the next rep. B: Metcon (AMRAP - Rounds and Reps) AMRAP 12min 10 DB Renegade Rows (R+55/35, Rx 45/25) 20 Box Jumps (R+24/20, Rx20/16″) 250m Run
