18Mar
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
In teams of 2, partners alternate tasks to complete 10 rounds of:
10 T2B
10 Burpee Box Jump Overs (R+24/20, Rx20/16″)
400m Run
Partner A will perform 10 T2B, then Partner B will complete 10 Burpee Box Jump-Overs, then Partner A will run 400m. When Partner A completes the 400m run, Partner B will begin the 10 T2B, and so on until the team has completed a total of 10 rounds together.
17Mar
HomeGrown CrossFit - Level 1 Group Class
A: 17.4 (Time)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155 lb.
55 wall-ball , 20lb @ 10ft /14lb. @ 10-ft. target
55-calorie row
55 handstand push-ups
16Mar
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (No Measure)
Take 10-15min on any gymnastics skills you’ve been working to master – rope climbs, muscle-ups, pistols, etc….
B: Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
*If you are doing the Open walk through this workout. DO NOT TEAR, DO NOT BE SORE FOR TOMORROW, CONVERSATIONAL PACE! GO SLOW
15Mar
HomeGrown CrossFit, HomeGrown CrossFit - Level 1 Group Class
A: Deadlift
4 Rounds
4-6 Deadlift
Rest 1min
4-6 Dumbbell Shoulder Press
(establish today’s 5-RM ~ 90-85% for both movements)
Rest 1min
*Record DL
B: Metcon (Time)
For time:
Row 1000m
150 Double-Unders (Scale 300 Singles +100 Attempts of DU)
30 Strict Handstand Push-Ups (Scale Strict DB Press
14Mar
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
For time:
30 Overhead Squats (R+135/95, Rx 115/75)
500m Run
30 Burpees Over the Barbell
500m Run
30 Shoulder to Overhead
500m Run
B: 500m Row (Time)
Max Effort 500m Row
Optional Finisher – For time:
500m Row
13Mar
HomeGrown CrossFit - Level 1 Group Class
A: Clean and Jerk
Take 20min to build to today’s 1-RM Sq Clean & Split Jerk
B: Metcon (AMRAP - Rounds and Reps)
In teams of 3, alternate rounds to complete AMRAP 9min of:
3 Power Cleans (R+185/135, Rx155/115)
6 Box Jumps (R+30/24,Rx24/20″)
9 Ring Push-Ups