14Jun
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Weight)
4 Sets
8 unbroken chin ups
8 Single Arm DB Shoulder Press (8 each arm) Built up in wt.
Rest 90 Sec
*Record DB Press Wt.
B: Metcon (Time)
5 Rounds
20 Goblet Squats (R+70/53, Rx 53/44)
15 Supine bar rows
20 V-ups
13Jun
HomeGrown CrossFit - Level 1 Group Class
Gymnastics
Gymnastics
Take 15 min to work on muscle up / Bar muscle up / kipping pull ups.
B: Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
* Scale it to Bar MU or Chest to Bar if needed
* Scale it to a Power Snatch + Overhead Squat if needed.
(Rx135/95, Scale 115/75)
12Jun
HomeGrown CrossFit - Level 1 Group Class
A: Power Clean
Every 3 min for 15 min: 5 Sets
1 Clean High Pull +
1 High Hang Power Clean +
1 Hang Power Clean +
1 Power Clean from floor Built up in Wt
B: Metcon (Time)
400 m Run
100 Push Press (R+75/55, Rx 65/45)
400 m Run
75 Push Press
400 m Run
50 Push Press
400 m Run
25 Push Press
10Jun
HomeGrown CrossFit - Level 1 Group Class
A: Metcon (Time)
Teams of 3:
1800m Row
One person must be in a plank the entire row.
40 Wallball each (relay style) (R+20/14, Rx 16/12)
40 Sit ups (arms interlaced)
20 Pull-ups Each (relay style)
40 KB Swings (R+53/35, Rx44/26) (relay style)
3x 250m Sprint (relay style)
40 Goblet Squats (R+53/35, Rx44/26) (relay style)
40 Burpees each (relay style)
09Jun
HomeGrown CrossFit - Level 1 Group Class
A: Overhead Squat
5 sets of 3 reps
Rest as needed
*Build over the course of the 5 sets to today’s heavy triple.
B: Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
(Rx 225/155, Scaled 165/125)
08Jun
HomeGrown CrossFit - Level 1 Group Class
A: CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
(Rx 95/65, Scaled 65/45)