28Mar
HomeGrown CrossFit - CrossFit
Workout - HOME
A): Metcon (No Measure)
3 ROUNDS
7 inchworms
10 Bulgarian split squats (use a chair to support your leg) ( each leg)
10 scapular push-ups
20 Mountain climbers
100 D.U / 200 Singles or 80 Jumping jacks
Optional Finisher
B): Metcon (Time)
For time:
50 Alternating V-ups
50 Jumping lunges
50 pistols or 60 air squats
400 m Run
50 Alternating V-ups
50 jumping lunges
50 pistols or 60 air squats
Saturday challenge:
Join us on the HGX bingo challenge and tag us ! We will repost it
27Mar
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
Home FIT
Accumulate 20min of Wall Sits 45#/25# weight
Everytime you break, 5 burpees
35min time cap
A2: Metcon (Time)
NO EQUIPMENT
Accumulate 20min of Wall Sits
Everytime you break, 5 burpees
35min time cap
B: Metcon (Time)
1-2-3…10-9-8…3-2-1
In outs
Push ups
C: Metcon (Time)
FRIDAY CHALLENGE
For time Run 1 mile every 400m 20 jump split lunges
26Mar
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
Home FIT
AMRAP 25 minutes:
10 Air Squats + 50 Double-Unders* (See below for Double Under Mods)
20 Air Squats + 50 Double-Unders
30 Air Squats + 50 Double-Unders
40 Air Squats + 50 Double-Unders
50 Air Squats + 50 Double-Unders
60 Air Squats + 50 Double-Unders
70 Air Squats + 50 Double-Unders
Etc...
*Instead of DU you can also do 100 Single Unders, 50 Jumping Jacks, 50 Mountain Climbers -R/L=2, 50 Lateral Hops over dumbbell or similar object-over and back is 2
A2: Metcon (AMRAP - Rounds and Reps)
NO EQUIPMENT
AMRAP 25:
10 Air Squats + 400m Run (400m run is typically 1:30ish, so if no distance measured, run :45 one direction and turn around and come back
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round
Or Non Running Version:
B) 3 Rounds
:30s Kettlebell/DB Side Plank (Left Arm)
:30s Kettlebell/DB Side Plank (Right Arm)
5 Inchworms
*If no KB or DB you can use any weighted object - small 5/10lb plate, etc
25Mar
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds)
Home FIT
3 Rounds 1:00 Minute at Each Station:
1. DB Goblet Thrusters
2. Single DB Power Cleans
3. Hops over the DB
4. Single Arm Push Presses
5. Burpees
Rest
A2: Metcon (AMRAP - Rounds)
NO EQUIPMENT
3 Rounds 1:00 Minute at Each Station
1. Backpack Thrusters
2. Backpack Cleans
3. Hops over Backpack
4. Backpack Reverse Lunges
5. Burpees
Rest
24Mar
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
Home FIT
AMRAP 15:
9 Strict Pull-Ups
15 Hand-Release Pushups
21 Dumbbell Swing
A2: Metcon (AMRAP - Rounds and Reps)
NO EQUIPMENT
AMRAP 15:
15 Hand-Release Pushups
18 Bent over Backpack Rows
21 Glute Bridge
23Mar
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
Home FIT
AMRAP 8:
2 Single DB Reverse Lunges
20 Double-Unders (40 singles)
4 Single DB Reverse Lunges
20 Double-Unders
6 Single DB Reverse Lunges
20 Double-Unders
Continue to add (2) reverse lunges per round
Rest 2:00
AMRAP 8:
2 Single DB Power Snatches
20 Double-Unders (40 singles)
4 Single DB Power Snatches
20 Double-Unders
6 Single DB Power Snatches
20 Double-Unders
Continue to add (2) power snatches per round
A2: Metcon (AMRAP - Rounds and Reps)
NO EQUIPMENT
AMRAP 8:
2 Odd-Object Reverse Lunges
20 Double-Taps
4 Odd-Object Reverse Lunges
20 Double-Taps
6 Odd-Object Reverse Lunges
20 Double-Taps
Continue to add (2) reverse lunges per round
Rest 2:00
AMRAP 8:
2 Odd-Object Ground to Overhead
20 Double-Taps
4 Odd-Object Ground to Overhead
20 Double-Taps
6 Odd-Object Ground to Overhead
20 Double-Taps
Continue to add (2) Odd-Object Ground to Overhead per round