Workout of the day

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

8 Rounds
:20s Spiderman

:10s Mt Climbers

Then

8 Rounds

:20s Single Unders, or Jumping Jacks

:10s Air Squats

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
(Goal 8-12 rounds)

10 Burpees

25 Double Unders (Subs - 40 Single Unders, 25 Double Taps, or 50 Line Hops

C: Metcon (AMRAP - Reps)

AMRAP 6
Max Reps Strict Presses

On the Minute: 10 Sit-Ups

*Within the 6min window, complete as many strict presses as possible

*You can use one DB or KB and alternate hands as you see fit, but recommend changing every 5-10 reps

*You can also use two DB or BB but should be light enough that you can do 10+ reps unbroken

*The sit-ups will be at the (0-1-2-3-4-5) min mark

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
:30s Single Unders or DU

:30s Samson (each side)

:30s Slow Air Squats

B: Warm-up (No Measure)

KB BB DB Warm Up
10 Deadlifts (if one object 5 each side)

10 Hang Power Clean + Strict Press

10 Front Squats

10 Front Rack Step Back Alt Lunges

C: Metcon (5 Rounds for reps)

5 Rounds x AMRAP 3:
60 DU (Subs- 60 Over and Back DB Hops or 60 Line Hops)

20 Jump split alt Lunges (Subs - Regular Lunges, Jumping Air Squats or Air Squats)

Max Rounds "Macho Man"

*3min on and 1min off in these quick interval pieces

*After working through the DU and jumping lunges, you'll complete max rounds of "Macho Man" until the 3-min mark

D: Metcon (No Measure)

3 Rounds
9 Tempo Bent Over Rows (3sec down, up fast)

21 Banded Good Mornings (No Band you can hold BB KB DB across chest or back)

9 Tempo Bent Over Rows

21 Banded Pull Apart (No Band - do Good Mornings again)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

:30s Spidermans

:30s butt kicks in place

:30s Mt Climbers

:30s high knees in place

:30s Frog Hops

:30s butt kicks in place

:30s Push-up to Down Dog

:30s high knees in place

:30s Air Squats

:30s butt kicks in place

:30s perfect Burpees (work on form not speed)

B: Metcon (Time)

25min CAP
400m Run (Sub - 30 x 10m Shuttle Runs, 35 Box Jumps or 35 Tuck Jumps (knees above hip crease)

18-24-30

Deadlifts (9-12-15 if single DB KB Each Side)

Lateral Burpees

800m Run (Sub - 60 x 10m Shuttle Runs , 50 Box Jumps, or 50 Tuck Jumps (knees above hip crease)

30-24-9

Deadlifts

Lateral Burpees

400m Run

C: Metcon (No Measure)

Alt On the Min x 10 (5 Rounds):
Min 1: Max Reps Floor Press

Min 2: Max Hollow Rocks (Scale to Hollow hold or Front Plank hold)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

5-4-3-2-1:

Inchworm to Push-ups

After Each Set:

:30s Hollow Hold

:30s Hope Over and Back DB

:30s Front Squats or Goblet Squats (Light Weight)

B: Metcon (Time)

21-15-9:

Thruster

Strict Pull-ups (Subs KB BB DB Bent Over Rows)

C: Metcon (No Measure)

3 Rounds
:30 Static Weighted Bulgarian Split Squat (Left)

:30 Max Unweighted Bulgarian Split Squats (Left)

:30 Static Weighted Bulgarian Split Squat (Right)

:30 Max Unweighted Bulgarian Split Squats (Right)

Rest 1 Minute Between Rounds

HomeGrown CrossFit - CrossFit

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A: Bert (Time)

For time:

50 burpees

400-m run

100 push-ups

400-m run

150 walking lunges

400-m run

200 squats

400-m run

150 walking lunges

400-m run

100 push-ups

400-m run

50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here
SCALE option - Cut reps in half, but keep the run the same (if need be, 200M)

HomeGrown CrossFit - CrossFit

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A.: Metcon (No Measure)

"OH NO CURTIS P"

Benchmark WOD

For Time

100 Curtis P's (105/70 lb)

One rep of "Curtis P" complex is one Power Clean, one Forward Lunge (each leg), and one Push P

press.

BB/DB

KB Alternating sides

Designed to be done in "under an hour." - Scaled to 75 Reps if needed it.

Time Cap: 40 Min