01Mar
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
OTM for 20min (5 sets of each)
Min 1:Row 10-15 cal
Min 2:Burpees 10-15
Min 3: Air Sq 10-15
Min 4: Hollow Rock 10-20
28Feb
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
10 Snatch Grip Pendlay Rows
20 Hollow to Arch Swings
10 GHD Hip Extensions
10 Glute Ham Raise
B: Thruster
Thruster 5×3
*Start at 70% and work up to a heavy 3
C: Metcon (Time)
4 Rounds
10 Deadlifts (R+ 250/165, Rx 205/135)
20 Med Ball Sq Cleans (R+20/14, Rx 16/12)
3-5 Strict + 7-10 Kipping HSPU
27Feb
HomeGrown CrossFit - CrossFit
A: Power Clean
EMOM 12
3 TnG Power Cleans
*Stay in the 65-75% range
B: Metcon (Time)
800m Run
40 DB Alt Snatches (R+50/35, Rx 45/25)
400m Run
20 DB Alt Snatches
250m Run
10 DB Alt Snatches
26Feb
HomeGrown CrossFit - CrossFit
A: Metcon (Weight)
E3MOM x 5
9-12 Burpees Over Bar (no step)
12-15 Shoulder to OH (R+135/95, Rx 115/75)
*Add weight each round, if possible
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 8
3, 6, 9, 12, 15…Climb the ladder
Power Clean (R+135/95, Rx 115/75)
Ring Dip
24Feb
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Reps)
As a team of 2…
AMRAP 12
3, 6, 9, 12, 15…
HSPU (SUB DB Press)
Power Clean (R+135/95, Rx 115/75)
*One athlete working at a time, switch as needed
Rest 3min
Metcon (AMRAP - Rounds and Reps)
AMRAP 15min
150 Wallballs (R+20/14, Rx 16/12)
90 Double Unders (SUB 180 Singles +50 Attempts of DU)
30 Ring Rows
*One athlete working at a time, switch as needed
23Feb
HomeGrown CrossFit - CrossFit
A: Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Masters (55+) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Teens (Ages 14-15) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row