08Mar
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
EMOM 12min
1- 100m Farmer’s Carry (R+55/35, Rx 45/25)
2- 10 Box Jump Overs (R+24/20, Rx20/16″)
3- 3-5 Strict + 7-10 Kipping HSPU
B: Metcon (No Measure)
EMOM 25min
1- Max Calorie Assault Bike
2- Max Double Unders
3- Max Calorie Row
4- 2x100 Run
5- Rest
07Mar
HomeGrown CrossFit - CrossFit
A: Back Squat
Backsquat 3×5
*Stay in the 75-85% range
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 10
50 Double Unders
12 Shoulder to OH
(R+135/95, Rx 115/75)
12 Toes to Bar
06Mar
HomeGrown CrossFit - CrossFit
A: Deadlift
Deadlift 3×5
*Stay in the 75-85% range
B: Metcon (Time)
30 Chest to Bar Pullups (SUB Jumping C2B pullups)
40 KB Swings (R+70/53, Rx 53/44)
50 Thrusters (R+115/75, Rx 95/65)
40 KB Swings
30 C2B Pullups
05Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
5 Ring Pushups w/ external rotation
10 Single Arm Circles Forwards on Rings (R & L)
10 Single Arm Circles Forwards on Rings (R & L)
*Rest as needed between rounds
B: Squat Snatch
Sq Snatch 5×3
*Start at 70% and work up
C: Metcon (Time)
3 Rounds
400m Run
18 OH Squats (R+135/95, Rx 115/75)
9 HSPU (SUB 9 DB Strict Press)
03Mar
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
As a team of 2
50-40-30-20-10
Power Snatch (R+115/75, Rx 95/65)
Toes to Bar
*EVERY 4 minutes, 250m Run TOGETHER
*One athlete working at a time of the Power Snatches and Toes to Bar
02Mar
HomeGrown CrossFit - CrossFit
A: Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)
-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
Crossfit Games Open 18.2 Masters (55+) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees
-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
Crossfit Games Open 18.2 Teens (14-15) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees
-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap