16Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
8 Minutes Straight
1 Minute Jumping Jacks
1 Minute Glute Bridges
1 Minute Mt Climbers
1 minute Hollow Rocks
1 Minute Jumping Jacks
1 Minute Glute Bridge walkouts
1 Minute Mt Climbers
1 Minute Sit-Up
B: Metcon (Time)
400m Run
100 DU, 50 Sit-Ups, 400m Run (Approx. :45 Run one direction, :45 Run back)*
80 DU, 40 Sit-Ups, 400m Run
60 DU, 30 Sit-Ups, 400m Run
40 DU, 20 Sit-Ups, 400m Run
20 DU, 10 Sit-Ups, 400m Run
(No equip)
For Time:
100 Line Hops, 50 Sit-Ups, 400m Run
80 Line Hops, 40 Sit-Ups, 400m Run
60 Line Hops, 30 Sit-Ups, 400m Run
40 Line Hops, 20 Sit-Ups, 400m Run
20 Line Hops, 10 Sit-Ups, 400m Run
*Subs for Run:
50-40-30-20-10 Box Jumps/Stair Jumps/step ups/
20 x 10m Shuttle Runs
15Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
8 Minutes for quality
10 Jumping Jacks + 10 Cross Jacks
200m Row/Run/Bike/10 cals (Approx. :45 sec-:20 out/:20 back in)
10 PVC Pass Through *
5 Inchworm to Push-ups
*Use broomstick, or towel/band
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
4 Strict Pull-ups or DB KB BB rows, table rows
8 Burpees
12 DB KB BB Front rack Alt Step Back Lunges (6 each side)
C: Metcon (1 Rounds for reps)
MAX EFFORT
DB KB Strict Press (left)
DB KB Strict Press (right)
or BB strict Press
* If we do not have access to wts for strict press for at least (5) reps, complete max push ups
D: Metcon (Time)
MAX SET L- HANG
*From pull-up bar, b/t chairs hinged at 90 degrees at the waist with toes pointed above knees...10 second minimum...Scale bend the knees to reduce loading on the midline
no equipment - complete max effort static Hollow Body hold
14Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
1 Minute Cardio (Run, Rope, Jacks, mt. Climbers)
10 Lateral Jumps over DB BB KB
6 DB KB BB Power Cleans
6 DB KB BB Push Press
10 Push-ups
B: Metcon (Time)
100 DB KB BB Power Clean and Jerks Video
*On The Minute - 5 Lateral Burpees over DB KB BB
Stimulus:
3, 2, 1 go you will start with 5 lateral Burpees over object
*No need to extend the hips fully on our Burpees
Once you've completed 5 Burpees immediately move into Clean and Jerks
*DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top
*Let's choose a DB KB BB weight that would allow you to hit 20+ reps when fresh
*When Minute 1 hits- you will complete 5 more Burpees then move back to the DB KB BB
*Continue to move through the two movements until you've completed 100 Clean and Jerks
*Your score will be however long it takes you to finish 100 Clean and Jerks
13Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
4 Rounds
Air Squat + Good Morning + Walkout + Shoulder Tap R/Shoulder Tap L + Push Up + Walk back in
:20 Plank (Rd 2 :20 Superman, Rd 3: :20 Hollow Body, Rd4 :60s plank
Upward Dog/Downward Dog X2)
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
60 Double Unders (Scale/Sub to 90 Singles, 60 Jumping Jacks or 200m Run) *200m - Run :30 out/:30 Back
50 Mountain Climbers (R/L=2)
40 Russian DB KB or plate Swings
30 Suitcase DL with DB KB or BB (15 Reps Right/15 Reps Left)
20 Burp-ster * Burp-ster = Reverse Lunge L + Reverse Lunge R + Reverse Burpee (Scale to Step Up Right + Step Up Left + Squat if have knee issues, etc.)
12Apr
HomeGrown CrossFit - CrossFit
1: Metcon (No Measure)
WARM-UP/STRETCH: 10min
100 High knees
100 Mountain climbers
100 Jumping jacks
A) 4 Rounds, Cap 15min
20/each side x Bulgarian Split Squats (chair, box, bench, coffee table, sofa)
20 x Jump alternating lunges
20 x Jump air squats
20 x Air squats
1min Wall sit
REST 3min
B) 5 Rounds, Cap 13min
15 x Push-ups
10 x Shoulder 2 Overhead (BB, DB, KB, Laundry Detergent)
15 x Offset push-ups (one side raised)
10 x Shoulder 2 Overhead (BB, DB, KB, Laundry Detergent)
15 x Decline push-ups (box, bench, coffee table, chair, sofa)
10 x Shoulder 2 Overhead (BB, DB, KB, Laundry Detergent)
REST 3min
C) 4 Rounds, Cap 8min
12/side x Bicep curls
12 x Dips (box, bench, chair, sofa)
12/side x Hammer curls (DB, KB) or Reverse curls (Barbell)
12 x Diamond push-ups
REST 2min
D) CORE – CORE – CORE!
11Apr
HomeGrown CrossFit - CrossFit
A. : Metcon (No Measure)
#SupportYourLocalBox Fundraiser:
A. OPEN WOD 2:
For time:
100 double-unders (200 Singles/ 75 jumping Jacks)
21 burpees
75 double-unders (150 Singles/ 50 jumping Jacks)
15 burpees
50 double-unders (100 Singles/ 35 jumping Jacks)
9 burpees
Time cap: 15 minutes
B.: Metcon (No Measure)
For Time
Buy in: 1 mile Run
3 Rounds
15 Clusters (BB/DB/ KB or odd object)
30 Sit-ups
Cash out: 1 mile Run
* Use a weight vest if you want to spice it up! 🔥