08Jul
HomeGrown CrossFit - CrossFit
A: Metcon (7 Rounds for reps)
Strict Handstand Pushups
7 Sets at 30% of Max Strict HSPU
pick a number and stick with it.
*Record Total
B: Metcon (No Measure)
Tabata HS Holds or DB OH Holds
C: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
07Jul
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Midline
Tabata Abmat Sit-Ups
Then
Tabata Glute Bridges
B: Back Squat
3-Rep Heavy
C: Metcon (Time)
3 Rounds
75 Double-Unders (Sub 150 single unders)
50 Air Squats
400m Run
05Jul
HomeGrown CrossFit - CrossFit
A. : Metcon (Time)
For Time:
Teams of 2:
2000m Row
100 KBS (R+53/35, Rx44/26)
100 Deadlifts (R+135/95, Rx115/75)
100 Push-ups
1500m Row
75 KBS (R+53/35, Rx44/26)
75 Deadlifts (R+185/125, Rx135/95)
75 Push-ups
1000m Row
50 KBS (R+53/35, Rx44/26)
50 Deadlifts (R+225/155, Rx185/125)
50 Push-ups
04Jul
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Pausing Snatch Pulls
10 Sets of 1
Pause (2) sec above knee level. (Empty bar)
B: Power Snatch
On the 1:30 x 7 Sets:
1 Hang Snatch Pull
1 Hang Power Snatch
Note: Record heaviest complex
C: Metcon (5 Rounds for time)
On the 4:00 x 5 Rounds:
12/9 Calorie Row/Bike
9 T2B
3 Thrusters (R+135/95, Rx 115/75)
03Jul
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
ONE CLASS AT 9AM
IN TEAMS OF 3, COMPLETE 1776 REPS OF YOUR CHOICE. YOU MAY NOT, AS A TEAM, DO MORE THAN 200 REPS IN ANY EXERCISE, AND EVERYONE MUST DO AT LEAST 10 REPS OF EACH MOVEMENT. ONE PERSON WORKS AT A TIME.
KETTLEBELL SWINGS (R+53/35, Rx44/26)
PUSHUPS
BURPEES
PULL-UPS
AB MAT SIT-UPS
HOLLOW ROCKS
CAL ROW OR BIKE
JUMP ALT LUNGES
WALL BALLS (R+20/14, Rx 16/12)
GHD HIP EXT
DB PUSH PRESS
DB RENEGADE ROWS
*Also as one giant team every time you change movements push a sled. All three Red, White and Blue sleds have to travel 100m.
Independence Day, commonly known as the Fourth of July, is a federal holiday in the United States commemorating the adoption of the Declaration of Independence on July 4, 1776, declaring independence from the Kingdom of Great Britain. Independence Day is the national day of the United States
02Jul
HomeGrown CrossFit - CrossFit
A: Metcon (6 Rounds for reps)
Strict Handstand Pushups
6 Sets at 30% of Max Strict HSPU
pick a number and stick with it
*Record total for each round
B: Overhead Squat
5 Sets:
1 Tempo Overhead Squat*
1 Overhead Squat
2 Snatch Balance
*Tempo - 5 sec to find the bottom position. 2 sec pause in bottom.
*start @ 60% OHS and build
Note: Record heaviest set
C: Metcon (3 Rounds for reps)
Part #1
In a 5:00 Window...
100 Double-Under Buy-In (Sub 200 Single Unders)
Time remaining, AMRAP:
12 Overhead Squats (R+95/65, Rx 75/55)
4 Burpee Box Jump Overs (R+24/20, Rx20/16″)
Rest 2:00
Part #2
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats (R+115/75, Rx 95/65)
4 Burpee Box Jump Overs
Rest 2:00
Part #3
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats (R+125/85, Rx115/75)
4 Burpee Box Jump Overs