April 20, 2016 - No Comments! 4.20.16 HomeGrown CrossFit - Level 1 Group Class Gymnastics A: Pull-ups 3 Rounds: 3 Wt Strict Pull-Ups Rest 30sec Max Wt Strict Supinated-Grip Pull-Ups (w/ same weight) Rest 30sec Max Strict Pull-Ups Rest 30sec Max Strict Supinated-Grip Pull-Ups Rest 1min Metcon B: Metcon (4 Rounds for time) Every 8min, for 32min (4 sets), complete the following as quickly as possible: Row 500m Run 400m 30 Supine Bar Rows
April 19, 2016 - No Comments! 4.19.16 HomeGrown CrossFit - Level 1 Group Class Weightlifting A: Back Squat Every 2min, for 10min (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% followed by… Weightlifting Back Squat One set of: Back Squat x Max Unbroken Reps @ 80% 1RM (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over) Metcon B: Metcon (Time) 11 Thrusters (R+175/115, Rx145/95) 22 Toes to Bar 9 Thrusters 18 Toes to Bar 7 Thrusters 14 Toes to Bar 5 Thrusters 10 Toes to Bar
April 18, 2016 - No Comments! 4.18.16 HomeGrown CrossFit - Level 1 Group Class Weightlifting A: Shoulder Press (1) EMOM 8min: 1 Strict Shoulder Press Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95 Weightlifting Shoulder Press Every 2min, for 6min (3 sets) of: 1 Strict Shoulder Press (as heavy as possible) Metcon B: Metcon (AMRAP - Reps) AMRAP 7min: 7 Strict Handstand Push-Ups 7 Ring Dips 7 Burpees Rest 1min AMRAP 7min: 1min Handstand Holds (Accounulate) 7 Skin the Cat 7 Burpees
April 16, 2016 - No Comments! 4.16.16 HomeGrown CrossFit - Level 1 Group Class A: Metcon (AMRAP - Rounds and Reps) AMRAP 30min 400m Run 30 Ab mat sit ups 20 Burpees R+ 10 Triple-unders, Rx 30 DU (Scaled 60 singles + 15 attempts of DU)
April 15, 2016 - No Comments! 4.15.16 HomeGrown CrossFit - Level 1 Group Class A: Overhead Squat Every 2min, for 16min (8 sets of): 3-4 Overhead Squat Build in weight over the course of the 8 sets. *Record heaviest wt 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
April 14, 2016 - No Comments! 4.14.16 HomeGrown CrossFit - Level 1 Group Class A: Shoulder Press Every 2min, for 16min (8 sets): 2-3 Strict Shoulder Press Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+ B: Metcon (7 Rounds for reps) EMOM 21min (7 Rounds): Min1 – 15 Russian KBS (R+70/53, Rx 53/44) Min2 – 15 Push Press (choose a weight that will challenge you in sets 4 & 5) Min3 – 50 Double-Unders (Scale 100 Singles +25 Attempts of DU) *Record total reps each round
April 13, 2016 - No Comments! 4.13.16 HomeGrown CrossFit - Level 1 Group Class A: Squat Clean Every 2min, for 20min (10 sets) of: Sq Clean x 1.1 (rest 10sec b/t singles) Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+ B: Metcon (AMRAP - Rounds and Reps) AMRAP 10min: 5 Ground to Overhead (R+185/135, Rx155/115) 10 Burpees Over the Barbell 15 Chest-to-Bar Pull-Ups
April 12, 2016 - No Comments! 4.12.16 HomeGrown CrossFit - Level 1 Group Class A: Metcon (AMRAP - Reps) Every 3min, for 18min (6 sets), rotate through the following stations: Station 1: – Rope Climb Technique Work – no more than 4 ascents (if you don’t have a rope, work on 4 Rope K2E) Station 2: – Freestanding Handstand Hold Work (use wall assists to learn balance points and accumulate time upside down) Station 3: – 10-15 Dragon Flag *Record total reps of Rope climbs B: Metcon (3 Rounds for reps) 3 Rounds, for max reps: 3min 25m sprints (Touch line w/ one hand) 2min of Strict Handstand Push-Ups 1min of Strict Pull-Ups Rest 3min
April 11, 2016 - No Comments! 4.11.16 HomeGrown CrossFit - Level 1 Group Class A: Back Squat Every 2min, for 12min (6 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% *Record heaviest wt. Then rest 2min before starting… Back Squat Every 3min, for 6min (2 sets) of: 1 Back Squat 100-105% B: Metcon (Time) 50 Wall Ball (R+20/14, Rx 16/12) 25 Toes to Bar 40 Wall Ball 20 Toes to Bar 30 Wall Ball 15 Toes to Bar
April 9, 2016 - No Comments! 4.9.16 HomeGrown CrossFit - Level 1 Group Class A: Metcon (Time) In teams of 2, complete the following as quickly as possible, partitioning the reps as you see fit, only one person works at a time. 2000m Row 50 Power Cleans (R+155/105, Rx125/85) 75 Pull-Ups 100 Burpee Box Jump-Overs (R+30/24,Rx24/20″) 75 Pull-Ups 50 Power Cleans 2000m Run
