15Mar
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
1K Row
50 Air Squats
40 Alt Lunges
30sec Plank
20 HR Push ups
10 Burpees
5 Hollow Rocks
1K Row
14Mar
HomeGrown CrossFit - CrossFit
A: Back Squat
Backsquat 5×3
*Stay in the 70-80% range
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 10
4, 8, 12, 16, 20…
V-ups
Power Clean (R+135/95, Rx 115/75)
Front Squat
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