26Jan
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
In teams of 4
1-10 ladder of DB Thrusters and KBS
P1 does 1 KBS
P2 does 1 DBT
P3 does 1 KBS
P4 does 1 DBT
Only one person can work at a time and the wt must never be placed down or the team will have to start at rep 1 (beginning). Then:
P1 does 2 KBS
P2 does 2 DBT
P3 does 2 KBS
P4 does 2 DBT
continue until team reaches 10 reps.
Then if you were KBS you switch to DBT and if you were DBT switch to KBS and perform the WOD again.
25Jan
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
EMOM for 8min
Even Rounds 20 Russian KBS
Odd Rounds 6 S-Arm KBS (6 each arm)
B: Squat Clean
4×5 @75-80%
C: Metcon (5 Rounds for time)
Interval
For Time
5 Rounds
60 Double Unders
15 DB Devil Press (R+50/35, Rx 40/25)
Rest 1min
*Try all set UNBROKEN
24Jan
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Steady Round
30 Mt Climbers
20 Sit Ups
10 Good mornings (empty bar)
5 Muscle Snatch
B: Metcon (4 Rounds for weight)
Snatch Complex
1 Squat Snatch
1 Overhead Squat
1 Hang Squat Snatch
1 Overhead Squat
Every 2:00 for 8min (4 Rounds)
3 Reps @ 70%+ of 1RM
You can build throughout sets
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 15min
15 Toes to Bar
10 Power Clean (R+135/95, Rx 115/75)
5 Bar Muscle Ups
23Jan
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
coaches warm up
B: Push Jerk
5×3 @ 85-90%
C: Metcon (Time)
Interval
For Time
10 Rounds
10 Thrusters (R+115/75, Rx 95/65)
1 Legless Rope Climb
Rest :30
22Jan
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
10 Strict Pull Ups
Row 15 Calories
B: Power Clean
4x3 @ 85-90%
Drop and Reset
C: Metcon (3 Rounds for time)
Interval
Every 5min for 15min (3 Rounds)
9 Strict C2B pull-ups
18 Power Snatch (R+75/55, Rx 65/45)
27/21 Cals on Bike or Row
Rest Remainder
21Jan
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Steady Round
20 Supermans
10 Light Goblet Pause Squats
B: Back Squat
5×5 @ 90% 5RM
C: Metcon (Time)
100′ Handstand Walk (5 wall walks)
400m Run
40 Box Jumps (R+24'/20'Rx20'/16')
80′ Handstand Walk (4 wall walks)
300m Run
30 Box Jumps
60′ Handstand Walk (3 wall walks)
200m Run
20 Box Jumps
40′ Handstand Walk (2 wall walks)
100m Run
10m Box Jumps
20′ Handstand Walk (1 wall walks)