14Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
250m Run
12 HS Shoulder Taps or 24 Floor Shoulder taps
3 Strict Ring Dips
B: Metcon (Weight)
Power Clean to Push Jerk
Touch and Go
5×5
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 15 Minutes
5 DB Hang Power Cleans (R+60/40, Rx 50/30)
10 Ring Dips
250m Run
13Apr
HomeGrown CrossFit - CrossFit
A. : Metcon (Time)
Teams of 2
For Time:
Buy in : 1 mile Run (Together)
5 Rounds (each)*
20 Cal Bike/Row
50 Air Squats
30 Push ups
Cash out: 1 mile Run (Together)
*One Person working at the Time
12Apr
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Every 2:00 for 12:00
50′ HS Walk or 5 wall walks
*Complete each length as fast as possible
B: Power Snatch
5x5 T&G
C: Metcon (Time)
3 Rounds
400m Run
20 Strict HSPU
20 V-ups
11Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
10 DB strict press
10 DB bicep curls
10 DB bench single arm rows (10 each arm)
B: Metcon (Time)
Death by Chest to Bar
Minute 1 – 2 CTB
Minute 2 – 4 CTB
Minute 3 – 6 CTB
Etc…
C: Metcon (Time)
with a Partner 20 Rounds together
10/7 Calories on Row or Bike
10 Wallballs (R+20/14, Rx 16/12)
5 Ring Dips
*Alternate full rounds with a partner
10Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
10 Minute Row or Bike
B: Back Squat
5×3 @80%
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 20 Minutes
Run 250m
20 Push Ups
20 Sumo DLHP (R+75/55, Rx 65/45)
09Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
coaches warm-up
B: Squat Clean
EMOM for 12 Minutes
1 Rep at 70-80%
C: Metcon (3 Rounds for reps)
Every 5:00 for 15:00
Row 750/600m
30 KB Swing (R+53/35, Rx44/26)
Max Box Jump Over (R+30/24,Rx24/20) in remaining time
(Score is total Box Jump Overs)