02Jun
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Reps)
As a 4 person team…
For total reps:
20 Rounds of 1:00 on/1:00 off
Max Calorie Assault Bike or Row
DB Box Step Overs 24″/20″(R+ 25/15, Rx 15/10)
Power Snatch (R+95/65, Rx 75/55)
Wall Ball (R+20/14, Rx 16/12)
*Must stay in same rotation
01Jun
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds
Hollow Rock 15
Arch Rock 15
Sliding Ham Curls 15
Slider Mt Climbers 20
B: Deadlift
10-8-6-4-2
*Start at 60-70% and work up each set
C: Metcon (Time)
2 Rounds
800m Run
25 Strict HSPU
25 Toes to Bar
31May
HomeGrown CrossFit - CrossFit
A: Squat Clean
7x (3 Position Clean)
*Above Knee, Below Knee, Ground
*Start at 60% and work up
B: Metcon (Time)
24-12-6
DB Hang Power Clean (R+45/25, Rx 35/15)
DB Turkish Get ups
C: Metcon (Time)
400m (4x100m) DB Cross Carry (Switch every 50m)
(R+45/25, Rx 35/15)
30May
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds
1-Arm DB Push Press 6-8 each side
1-Arm Ring Row 6-8 each side
10 Rower Pikes or knees into chest
B1: Shoulder Press
5x (3 Strict Press + 3 Push Press)
*Start at 70% of 1RM Strict Press
*Record heaviest strict press
*MAX Reps of Push Press on FINAL Set
B2: Metcon (Weight)
Pendlay Rows 5×10
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 10
30 Double Unders
10 Single Arm DB OH Squat (R+50/35, Rx 45/25)(5L&5R)
10 Single Arm DB OH Lunges (5L&5R)
29May
HomeGrown CrossFit - CrossFit
A: Back Squat
4×4
*Stay in the 75-85% range
B: Metcon (Time)
3 Rounds
400m Row
20 KB Snatches (R+53/35, Rx44/26)
20 Sledgehammer Strikes
2 Rope Climbs
*10 reps left and 10 reps right side for both KB Snatch and Sledgehammer strikes
C: Metcon (Time)
3x Max Effort L-Sit or Tuck Hold b/t boxes
*Rest as needed between
*Record all time added up
*RX L-Sit hold
28May
HomeGrown CrossFit - CrossFit
A: Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
OPTION #1
Master Chief (Elite): 1+ years of CrossFitting or other high intensity workout regimen on a consistent basis.
Murph Master Chief
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 10lb women vest or body armor, wear it.
OPTION #2
Petty Officer (Intermediate): 6-12 months of CrossFitting or other high intensity workout regimen on a consistent basis.
Murph Petty Officer
For time:
1000m Run
50 Pull-ups
100 Push-ups
200 Squats
1000m Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run.
OPTION #3
Recruit (Beginners): 0-6 months of CrossFitting or other high-intensity workout regimen on a consistent basis.
Murph Recruit
For time:
500m Run
25 Ring Rows
50 Push-ups
100 Squats
500m Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run.