26Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Steady Round
Run 400m
20 DB S-Leg DL (10/side)
20 DB bent over rows
10 DB OHS
B: Back Squat
Find a new 5RM
C: Metcon (Time)
30 DB Box Step ups (R+45/25, Rx 35/15), (R+24/20, Rx20/16)
40 V-ups
40 Overhead Squats (R+165/110, Rx145/85)
30 DB Box Step ups
22Dec
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
In teams of 2. Alt reps every one rep. Complete the following
4 Rounds
1000m Run (together)
40 Wall Ball to partner
20 Toes to Bar (Partner stays hanging on bar)
20 Tire Flips to partner
21Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
10 Squats
10 Burpees
10 V-ups
B: Squat Clean
4×5 @ 65-70%
C: Metcon (Time)
4 Rounds
8 Clusters (R+155/105, Rx125/85)
16 Bar Facing Burpees
50′ Handstand Walk
Rest 2:00
*For R+ Thruster and HS Walk sets SHOULD BE UNBROKEN.
18Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
10 Handstand Shoulder Taps from wall or box or ground
10 Jumping Squats
B: Push Jerk
5×5 @ 65%
C: Metcon (5 Rounds for reps)
Interval
Every 4min for 20min (5 Rounds)
25/20 Calorie Row or Bike
75 Double Unders (SUB 150 Single unders)
5 DB Power Cleans (R+60/40, Rx 50/30)
Rest Remainder
*only pull db from the ground if your mobility is good and form is perfect...if not please pull from a hang position.
17Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Steady Round
Run 100m jog
12 Supermans
12 KB Goblet Pause Squats
B: Back Squat
5×5 @ 90% 5RM
C: Metcon (Time)
1 Mile Run
20 Front Squats (R+185/125, Rx155/105)
20 Handstand Push-Ups
10 Front Squats
10 Handstand Push-Ups
5 Front Squats
5 Handstand Push-Ups
15Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
HGX HOLIDAY PARTY
B: Metcon (Time)
In Teams of two one person works at a time. Split work as needed.
500m DB OH carry w/ Both DB (R+50/35, Rx 40/25)
40 Toes to Bar
40 DB alt Snatch
40 DB alt renegade rows
40 Lateral Burpees Over Partner
40 V-ups w/one DB
500m DB OH carry w/ Both DB