Workout of the day

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: 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)

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

HomeGrown CrossFit - Level 1 Group Class

OPEN 16.4

A: Metcon (AMRAP - Reps)

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

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)

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target

Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

B: Metcon (AMRAP - Rounds)

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

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.

Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

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

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.

Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 handstand push-ups

Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target

Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target

Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 hand-release push-ups

Boys 14-15 deadlift 95 lb. and throw 14-lb. ball to 9-ft. target

Boys 16-17 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target

Girls 14-15 deadlift 65 lb. and throw 10-lb. ball to 9-ft. target

Girls 16-17 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

HomeGrown CrossFit - Level 1 Group Class

A: Squat Snatch

Take 10-15min to Focus on technique of Sq Snatch

(at a light to no weight)

B: Metcon (Time)

In team of 3 with only one teammate allowed per station

30 Push ups

20 Power Snatch (R+75/55, Rx 65/45)

10 Bar Facing Burpees

*4 Rounds each person

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (5 Rounds for reps)

Complete AMRAP 3min:

10 Alt. Single-Arm DB Snatches (R+55/35, Rx 45/25)

5 Burpee Box Jump-Overs (R+24/20″, Rx20/16")

5 Toes to Bar

Rest 3min between sets, and complete a total of 5 Rounds.

HomeGrown CrossFit - Level 1 Group Class

A: Overhead Squat

5 Rounds

1 Sq Snatch + 3 Overhead Squats

Rest 1min

*Record Heaviest wt

B: Metcon (Time)

3 Rounds

15 STRICT HSPU (Scale DB Press)

20 Alt Front Racked Reverse Lunges (R+135/95, Rx 115/75)

C: Metcon (No Measure)

TABATA

8 Rounds

20sec of Hollow Holds

Rest 10sec