22Mar
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
2 Rounds For Quality:
50 Hollow Rocks
50 Arch Ups
10 GHD Hip Extension
10 Glute Ham Raise
B: Metcon (4 Rounds for time)
E5MOM x 4
20/15 Calorie Row
250m Run
15/12 Calorie Bike
* Record times for each round
21Mar
HomeGrown CrossFit - CrossFit
A1: Push Press
Push Press 5×3
*Stay in the 70-80% range
A2: Metcon (No Measure)
Toes to Bar 5x 7-10
B: Metcon (Time)
1 Mile Run
35 Wall Ball (R+20/14, Rx 16/12)
35 Box Jump Overs (R+24/20, Rx20/16″)
20Mar
HomeGrown CrossFit - CrossFit
A: Metcon (8 Rounds for time)
E4MOM x 8
4 DB Thruster (R+50/35, Rx 45/25)
4 C2B Pullups
35 Double Unders
*Add 1 Thruster and 1 C2B Pullups each round if possible
B: Metcon (Time)
25-20-15-10-5
Calorie Assault Bike or Rower
GHD Situps or V-up
19Mar
HomeGrown CrossFit - CrossFit
A1: Hang Power Snatch
Hang Power Snatch 7×2
*pick a working wt at stay for all sets
A2: Metcon (No Measure)
5x (1-2 Strict Ring Muscle Ups + 2-3 Kipping Ring Muscle Ups)
(SUB 1-2 Strict Pull Ups + 2-3 Kipping Pull Ups)
B: Metcon (Time)
4 Rounds
250m Run
15 KB Swings (R+70/53, Rx 53/44)
10 Burpee
17Mar
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
As a team of 2…For Time:
1 Mile Run
45 Clean and Jerks (R+115/75, Rx 95/65)
800m Run
30 Clean and Jerks (R+135/95, Rx 115/75)
400m Run
15 Clean and Jerks (R+185/125, Rx155/105)
16Mar
HomeGrown CrossFit - CrossFit
A: Crossfit Games Open 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
Crossfit Games Open 18.4 Masters (55+) (Time)
21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups
Time cap: 9 minutes
Crossfit Games Open 18.4 Teens (Ages 14-15) (Time)
21 deadlifts 135/95 lb
21 handstand push-ups
15 deadlifts 135/95 lb
15 handstand push-ups
9 deadlifts 135/95 lb
9 handstand push-ups
21 deadlifts 185/135 lb
50-ft. handstand walk
15 deadlifts 185/135 lb
50-ft. handstand walk
9 deadlifts 185/135 lb
50-ft. handstand walk
Time cap: 9 minutes