Workout of the day

25
Mar

Announcements

End of the Open potluck barbecue is Today (6:30-8:30 pm). We will keep it somewhat casual for the people that will be re-doing the workout over the weekend. All members’ friends and family are welcome. Please bring a dish to share.

HomeGrown CrossFit - Level 1 Group Class

OPEN 16.5

Metcon

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

Metcon

B: Metcon (Time)

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

21-18-15-12-9-6-3 reps for time of:

Thrusters

Burpees

Men use 65 lb.

Women use 45 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

21-18-15-12-9-6-3 reps for time of:

Thrusters

Burpees

Men use 65 lb.

Women use 45 lb.

24
Mar

Announcements

Coach Ian is moving on. Ian has been with us for over 3 years. He has taken a position to train at Google. It is a great opportunity for him and we are sad to see him go, yet we are very excited about his professional growth. This is his last week with us, Please wish him luck in his new job.

HomeGrown CrossFit - Level 1 Group Class

A: Squat Clean

Take 10-15 min to focus on technique of Sq Clean

(add light to no weight)

B: 5k Run (Time)

Max Effort 5k Run
R+ Take it casual. Last open workout tomorrow

2.5k Run (Time)

2.5k Run
Rx Take it casual. Last open workout tomorrow

23
Mar

Announcements

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

5 Rounds

4-5 Unsupported Seated Strict BB Press

(sit on a bench without back support and press the barbell from shoulder to overhead)

~Rest 1min

*Try and go heavier then 2/24

B: Metcon (AMRAP - Rounds and Reps)

Against a 7min running clock, complete:

500m Row

immediately followed by…

AMRAP:

10 DB Single-Arm Presses (5 each arm) (R+55/35, Rx 45/25)

10 Box Jump-Overs (R+30/24,Rx24/20″)

22
Mar

Announcements

HomeGrown CrossFit - Level 1 Group Class

A: Squat Snatch

5 Rounds

Snatch x 1.1.1

(rest 5-7 seconds between singles)

Rest 1min

*Record heaviest wt

B: Metcon (Time)

In teams of 2, alternate sets to complete 3 Rounds each person of:

10 Power Cleans (R+185/135, Rx155/115)

400m Run

*Partner A performs 10 Power Cleans and partner B Runs a 400m. When both partners are done switch roles. Both partner A and B will complete 3 rounds each.

21
Mar

Announcements

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

Every 2min, for 16min (8 sets of):

3-4 Front Squat

*Use the finishing weight used on 2/17 for all sets

B: Metcon (AMRAP - Rounds and Reps)

Complete AMRAP 6min:

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

30 Pull-Ups

30 DU (Scale 60 Singles +15 Attempts of DU)

19
Mar

HomeGrown CrossFit - Level 1 Group Class

Metcon

Metcon (Time)

Vegas Partner WOD

4 movements for time with a partner:

Squat Cleans 95/65#

KB swings 53/44#

T2B

Shoulder to overhead 95/65#

Scale appropriately for weight- T2B scale will be v-up's

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