Workout of the day

HomeGrown CrossFit - CrossFit

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A: (Time)

As a team of 2 with one med ball. Alt every rep to complete the following together. All movment are done with med ball

1 Mile Run (R+20/14, Rx 16/12) Run together

100 Partner sit ups

100 Partner side sitted toss (50 each side)

100 Partner wall ball

100 Burpees hands on ball

250m OH Lunges (Alt ball as needed)

HomeGrown CrossFit - CrossFit

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A: CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP - Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 jumping chin-over-bar pull-ups

6 thrusters 65/45 lb

6 jumping chin-over-bar pull-ups

9 thrusters 65/45 lb

9 jumping chin-over-bar pull-ups

12 thrusters 65/45 lb

12 jumping chin-over-bar pull-ups

15 thrusters 65/45 lb

15 jumping chin-over-bar pull-ups

18 thrusters 65/45 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Masters (55+) (AMRAP - Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 chin-over-bar pull-ups

6 thrusters 65/45 lb

6 chin-over-bar pull-ups

9 thrusters 65/45 lb

9 chin-over-bar pull-ups

12 thrusters 65/45 lb

12 chin-over-bar pull-ups

15 thrusters 65/45 lb

15 chin-over-bar pull-ups

18 thrusters 65/45 lb

18 chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Teens Scaled (Ages 14-15) (AMRAP - Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 45/35lb

3 perform jumping chin-over-bar pull-ups

6 thrusters 45/35lb

6 perform jumping chin-over-bar pull-ups

9 thrusters 45/35lb

9 perform jumping chin-over-bar pull-ups

12 thrusters 45/35lb

12 perform jumping chin-over-bar pull-ups

15 thrusters 45/35lb

15 perform jumping chin-over-bar pull-ups

18 thrusters 45/35lb

18 perform jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

2 Rounds For Quality:

50 Hollow Rocks

50 Arch Ups

10 GHD Hip Extension

10 Glute Ham Raise

B: Metcon (4 Rounds for time)

E5MOM x 4

20/15 Calorie Row

250m Run

15/12 Calorie Bike

* Record times for each round

HomeGrown CrossFit - CrossFit

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A1: Push Press

Push Press 5×3

*Stay in the 70-80% range

A2: Metcon (No Measure)

Toes to Bar 5x 7-10

B: Metcon (Time)

1 Mile Run

35 Wall Ball (R+20/14, Rx 16/12)

35 Box Jump Overs (R+24/20, Rx20/16″)

HomeGrown CrossFit - CrossFit

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A: Metcon (8 Rounds for time)

E4MOM x 8

4 DB Thruster (R+50/35, Rx 45/25)

4 C2B Pullups

35 Double Unders

*Add 1 Thruster and 1 C2B Pullups each round if possible

B: Metcon (Time)

25-20-15-10-5

Calorie Assault Bike or Rower

GHD Situps or V-up

HomeGrown CrossFit - CrossFit

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A1: Hang Power Snatch

Hang Power Snatch 7×2

*pick a working wt at stay for all sets

A2: Metcon (No Measure)

5x (1-2 Strict Ring Muscle Ups + 2-3 Kipping Ring Muscle Ups)

(SUB 1-2 Strict Pull Ups + 2-3 Kipping Pull Ups)

B: Metcon (Time)

4 Rounds

250m Run

15 KB Swings (R+70/53, Rx 53/44)

10 Burpee