20Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
:30sec Samson Stretch Each side
10 Air Squats
10 Alt Cossack Squats
10 Glute Bridges
10 Bound Jumps
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 18
10 Strict T2B or Knee Raises (Sub Toe Raises to DB)
5 DB KB Snatch Complex = R Arm DB Power Snatch + L Arm DB Power Snatch + OH Reverse Lunge L + OH Reverse Lunge R (if needed front rack reverse lunge)(you can mix up what arm holds OH every rep or every round)
60 DU (new sub - 60 Hot Hops (each foot tap moving forward counts as a rep)
*if BB Power snatch + OH Reverse Lunge R + OH Reverse Lunge L
C: Metcon (Time)
5 Rounds
5 Jump Squats
10 Lemon Squeezes
:15s Hollow Rocks
18Apr
HomeGrown CrossFit - CrossFit
A. : Metcon (No Measure)
#SupportYourLocalBox Fundraiser:
A. OPEN WOD 3:
For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters
35/50-lb. DBs
20/24-in. box
Time cap: 20 minutes
B. : Metcon (No Measure)
For Time
5 Rounds
20 DB/KB Devil Presses - If you have a BB 10 burpees + 10 Power Snatches
20 DB/KB or BB Overhead Reverse Lunges
20 V-ups or Toes to bar
17Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
30sec DB KB BB Deadlift
30sec Wall Squats
20 Overhead Circles (10 Each Direction)
10 Inchworms
B: Metcon (Time)
On the 0:00…
5 Rounds of "Strict Cindy" (1 Round of Cindy is 5 Pull-ups + 10 Pushups + 15 Air Squats)
50 Single DB KB Power Cleans, BB power cleans
*If you finish before 8 min - rest. Shooting to finish in 5- 7 minutes
On the 8:00…
4 Rounds of "Strict Cindy"
40 Dumbbell Goblet Squats
On the 16:00…
3 Rounds of "Strict Cindy"
30 DB KB Alt Single Arm Squat Clean Thrusters
if BB sq clean thruster
*Pull-up Subs: DB KB BB Rows
WOD (No Equipment)
On the 0:00…
Round #1:
5 Rounds of "Sindee" (1 Round of Sindee is 10 Pushups + 20 Air Squats)
50 Odd- Object Ground to Shoulder
On the 8:00…
4 Rounds of "Sindee"
40 Odd-Object Squats
On the 16:00…
3 Rounds of "Sindee"
30 Odd-Object Thrusters
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