20Sep
HomeGrown CrossFit - CrossFit
A. : Metcon (Time)
Teams of 2:
15 Tire flips
40 Burpee box jump overs (R+24/20; Rx20/16)
100 Partner Med-ball sit ups (R+ 20/14; Rx 16/12)
50 Ring Rows
100 Cal row/bike/ski
40 Burpee box jump overs
15 Tire flips
*One person works at the time
18Sep
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
21 Weighted Sit-Ups
21 V-Ups
B: Metcon (5 Rounds for reps)
On the 2:00 x 5 Sets
50' Single Dumbbell Overhead Walking Lunge (R+50/35, Rx 40/25)
Max Strict Handstand Push-ups or on a box or DB presses in Time Remaining
C: Metcon (Time)
Teams of 2. Split work as needed. One person works at a time.
100/70 Cal Row Bike Ski
100 Box Jump Overs (R+24/20, Rx20/16)
100 Power Snatches (R+95/65, Rx 75/55)
10 Rope Climbs (20 K2E low ropes)
100 Power Snatches (R+75/55, Rx 65/45)
100 Box Jump Overs
100/70 Cal Row Bike Ski
17Sep
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches Warmup
B: Snatch
Snatch Grip Sotts Press
5 Minutes to Build to Moderate Set of 3
Snatch Balance
5 Minutes to Build to Moderate Set of 3
Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches
*build in wt
Note: Record heaviest TNG Squat Snatch
C: Metcon (Time)
30-20-10:
DB Alt Power Snatches (R+50/35, Rx 40/25)
Wallballs (R+20/14, Rx 16/12)
... Directly into:
10-20-30:
DB Lateral Burpees
Calorie Row Bike Ski
16Sep
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
In any order complete
30 GHD back ext
40 Hollow Rocks
50 AbMat Sit-Ups
B: Metcon (No Measure)
3 Rounds, Not for Time:
15/12 Row Bike Ski + 50% Unbroken Ring Muscle-ups
or C2B or Chin 2 Bar or low rings
C: Metcon (5 Rounds for time)
On the 5:00 x 5 Rounds
400m Run
12/9 Cal Row Bike Ski
15 Toes to Bar
15Sep
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches Warmup
B: Back Squat
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats
*Barbell: 66% of 1RM Back Squat.
Returning to the 3-6 repetition scheme
Note: Record heaviest 6 back squats
C: Metcon (Time)
21-18-15-12-9:
Kettlebell Swings (R+53/35, Rx44/26)
Thrusters (R+75/55, Rx 65/45)
13Sep
HomeGrown CrossFit - CrossFit
A. : Metcon (Time)
Teams of 2:
9/11 Tribute
For Time
2001 meter Row (Switch every 500 m)
Then.. each person completes 11 reps of the following movements...
11 Box Jumps (Rx 30/24)
11 Thrusters (Rx 125/85) * Deaths at the Pentagon
11 Chest-to-Bar Pull-Ups
11 Power Cleans (Rx 175/120) * AA Flight 175 South Tower
11 Handstand Push-Ups
11 Kettlebell Swings (Rx 53/35)
11 Toes-to-Bar
11 Deadlifts (Rx 175/120) * Flight 77 and Flight 93
11 Push Jerks (Rx 110/75) * Number of Floors in each Tower
2001 meter Row (Switch every 500 m)
*One Person works at the time.