30Jan
HomeGrown CrossFit - CrossFit
A: Front Squat (On the Minute x 9:)
On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%
On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%
On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%
Note: Record heaviest @ 93%
B: Metcon (Time)
3 Rounds
7 Power Snatches (R+75/55, Rx 65/45)
7 Toes to Bar *Scale to Hanging Knee Raise or Ab Mat Sit Ups
7 Box Jumps (R+24/20, Rx20/16″)
then
800m Run OR 50/35 Calorie Row Bike Ski
then
3 Rounds:
7 Power Snatches
7 Toes to Bar
7 Box Jumps
then
800m Run OR 50/35 Calorie Row Bike Ski
then
3 Rounds:
7 Power Snatches
7 Toes to Bar
7 Box Jumps
29Jan
HomeGrown CrossFit - CrossFit
A: Metcon (Weight)
Barbell Complex
Every 1:30 min x 5 Sets:
3 Power Cleans
1 Split Jerk
Set 1: 65% of 1RM Clean & Jerk
Set 2: 70% of 1RM Clean & Jerk
Sets 3-5: Build to a Heavy Complex
Note: Record heaviest complex
B: Metcon (No Measure)
EMOM 30
Min 1: 6 Deadlifts (R+185/135, Rx155/115) + 14 Lateral Bar Hops (over and back is 2)
Min 2: 100m Sprint
Min 3: 10 Pushups (Scale to Knees or on bench) + 15 Jump Squats
Min 4: 15 Russian KBS (R+70/53, Rx 53/44)
Min 5: 35sec Plank
Min 6: Rest
26Jan
HomeGrown CrossFit - CrossFit
A: Back Squat (Wave - 20min Cap)
Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 2 Reps @ 98%
Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%
Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%
Note: Record Set 9
B: Metcon (Time)
3 Rounds: (12min Cap)
50 Air Squats
10 Power Clean & Jerks (R+135/95, Rx 115/75)
25Jan
HomeGrown CrossFit - CrossFit
24Jan
HomeGrown CrossFit - CrossFit
A. : 31 Heroes (AMRAP - Reps)
31 Minute AMRAP of:
Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"
Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
*Run with 45#/25# plate
*Scale rope climbs with rope K2E
*The 31Heroes WOD was specifically designed to remember the 31 fallen heroes of August 6, 2011 and honor their legacy of sacrifice.
23Jan
HomeGrown CrossFit - CrossFit
A: Front Squat (12 min Cap)
On the Minute x 9:
On the 0: 1 Front Squat @ 78%
On the 1: 1 Front Squat @ 81%
On the 2: 1 Front Squat @ 84%
On the 3: 1 Front Squat @ 81%
On the 4: 1 Front Squat @ 84%
On the 5: 1 Front Squat @ 87%
On the 6: 1 Front Squat @ 84%
On the 7: 1 Front Squat @ 87%
On the 8: 1 Front Squat @ 90%
Note: Record set at 90%
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
1 Deadlift (R+405/285, Rx 385/265) *Scale to approx 80%-85% of your 1 Rep Max.
This should be a weight that is a little scary and very challenging, but one that allows you to move well without failing.
The goal is not to go prescribed here, but rather to lift something outside your comfort zone that is heavy for a single rep
10 Toes to Bar *Scale to Hanging Knee Raise to chest or waist
15 Bar Facing Burpees
Note: Record your DL weight in comment box