28Nov
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
In teams of 2. Split work as needed
AMRAP 8:
24 Calorie Row Bike Ski
24 Kettlebell Swings (R+53/35, Rx44/26)
24 Thrusters (R+75/55, Rx 65/45)
Rest 4 Minutes
AMRAP 8:
16 Calorie Row Bike Ski
16 Kettlebell Swings
16 Thrusters (R+95/65, Rx 75/55)
Rest 4 Minutes
AMRAP 8:
8 Calorie Row Bike Ski
8 Kettlebell Swings
8 Thrusters (R+115/75, Rx 95/65)
26Nov
HomeGrown CrossFit - CrossFit
A: Overhead Squat
On the Minute x 10:
Minutes 1-5 - 1 Pausing OHS + 1 OHS (3 Seconds in bottom)
Minutes 6-10 - 1 OHS
Record heaviest 1rep OHS
B: Metcon (Time)
5 Rounds, resting 1:00 between:
15/12 Calorie Row Bike Ski
9 Overhead Squats (R+95/65, Rx 75/55)
3 Bar Muscle-Ups
25Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Row Bike or Ski
Not for time:
4 Rounds:
30 Calorie, Light
15 Calorie, Hard
B: Metcon (Time)
Team of 2
12 Rounds together For Time:
12 Alt DB Snatches (R+50/35, Rx 40/25)
12 Lateral Burpees Over DB
12 x 10m Shuttle Run
*Switch After each movement.
EX: partner A 12 DB snatches, partner B 12 Burpees, partner A 12 shuttle runs etc.
24Nov
HomeGrown CrossFit - CrossFit
A: Back Squat (Pausing)
On the 1:30 x 6 Sets:
1 Pausing Back Squat (3 Seconds in bottom)
1 Back Squat
*build wt. if possible
Record heaviest set
B: Metcon (Time)
3 Round
400m Run
20 Single DB Box Step-Ups (R+50/35, Rx 40/25), (R+24/20, Rx20/16)
10 Squat Cleans (R+135/95, Rx 115/75)
22Nov
HomeGrown CrossFit - CrossFit
A.: Metcon (Time)
Teams of 3
For Time:
100/75 Cal Row/Bike/Ski
100 Box jump overs (R+24/20, Rx20/16)
100 Power Snatches (R+95/65, Rx75/55)
100 Thrusters (R+95/65, Rx75/55)
100 Chest to Bar
100 Thrusters
100 Power Snatches
100 Box jump overs
100/75 Cal Row/Bike/Ski
*One person works at the time
CAP: 40 min
21Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Every 4 min for 3 Rounds
50' DB Walking Lunges
*build wt each round
B: Metcon (No Measure)
On the Minute x 20 (5 Rounds):
Minute 1 - 50 Double-Unders
Minute 2 - 25 AbMat Sit-Ups
Minute 3 - Max Cal Row Bike Ski
Minute 4 - Rest