13Mar
HomeGrown CrossFit - CrossFit
A: Metcon (5 Rounds for reps)
E3MOM x 5
30 Double Unders
20 KB Swings (R+53/35, Rx44/26)
10 Ring Dip
B: Metcon (Time)
3 Rounds
400m Run
21 Shoulder to OH (R+115/75, Rx 95/65)
12 Chest to Bar Pullups
12Mar
HomeGrown CrossFit - CrossFit
A: Squat Clean
Sq Clean 5×3
*Start at 70% and work up
B: Metcon (Time)
21-15-9
Wallballs (R+20/14, Rx 16/12)
Burpees
HSPU
10Mar
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
As a team of 2…
800m Run (together)
10 Rounds together. Split work as needed
20 Ring Rows
20 Alt Step Lunges
20 Pushups
800m Run (together)
09Mar
HomeGrown CrossFit - CrossFit
A: Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes
Crossfit Games Open 18.3 Masters (55+) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 75/55 lb
100 double-unders
12 chest-to-bar pull-ups
100 double-unders
20 dumbbell snatches 35/20 lb
100 double-unders
12 chest-to-bar pull-ups
Time cap: 14 minutes
Crossfit Games Open 18.3 Teens (Ages 14-15) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 75/55 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 35/20 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
08Mar
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
EMOM 12min
1- 100m Farmer’s Carry (R+55/35, Rx 45/25)
2- 10 Box Jump Overs (R+24/20, Rx20/16″)
3- 3-5 Strict + 7-10 Kipping HSPU
B: Metcon (No Measure)
EMOM 25min
1- Max Calorie Assault Bike
2- Max Double Unders
3- Max Calorie Row
4- 2x100 Run
5- Rest
07Mar
HomeGrown CrossFit - CrossFit
A: Back Squat
Backsquat 3×5
*Stay in the 75-85% range
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 10
50 Double Unders
12 Shoulder to OH
(R+135/95, Rx 115/75)
12 Toes to Bar