Workout of the day

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Hang Clean

Every 2min, for 20min (10 sets):

1 High Hang Sq Clean + 1 Hang Sq Clean + 1 Sq Clean

*The goal is to end or use more weight than was used last time. Build over the 10 sets.

B: Metcon (Time)

For time:

500m Row

Does not matter where you are at when the clock reaches 4min start part C.

*Record 500m time

C: Metcon (Weight)

For time:

30 Dumbbell Man-Makers (As Heavy as Possible)

*Note two things-wt. of MM and the time it took in the notes

*MM=pushup, row left, row right, sq clean thruster.

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 6min:

10 Pull-Ups

15 Push Press (R+115/75, Rx 95/65)

20 Kettlebell Swings (R+53/35, Rx44/26)

Rest 2min then

B: Metcon (AMRAP - Reps)

AMRAP 6min:

1000m Run

Max Reps of Burpees Over the bar useed in part A.

Rest 2min then

C: Metcon (AMRAP - Rounds)

AMRAP 6min:

800m Run

20 Toes to Bar

Max Reps of Push-Ups

*Record all T2B and push ups

HomeGrown CrossFit - Level 1 Group Class

A: DB Walking Lunges

Every 2min, for 10min (5 sets):

20-22 DB Walking Lunges (R+60/40, Rx 50/30)

Goal is to go heavy today, work your way up in wt.

Try to end at the R+ or Rx wt. or do more then one set at that wt.

B: Metcon (Time)

"KAYK"

100 Box Jump Overs (R+30/24,Rx24/20″)

EMOM 3 Power Cleans (R+115/75, Rx 95/65)

*Start the 1st round w/ 3 PC

C: Metcon (Weight)

If time

3 sets of:

10 Single-Arm DB Bench Rows

60sec Accumulate Hollow Holds/Rocks

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

500m Run

20 Supermans

20 Jump Split Lunge

20 Supine Bar Rows

250m Sand Bag Run or something heavy

Tire Flips R+20reps, Rx10reps

250m Sand Bag Run

20 Bar rows

20 Jump Split Lunge

20 Supermans

500m Run

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

50 Burpees

10 Ab mat Sit ups

50m Prowler Push (Men 180lb=four 45lb plates total/ Women 90lb=two 45lb plates total)

40 Burpees

20 Ab mat Sit ups

50m Prowler Push

30 Burpees

30 Ab mat Sit ups

50m Prowler Push

20 Burpees

40 Ab mat Sit ups

50m Prowler Push

10 Burpees

50 Ab mat Sit ups

HomeGrown CrossFit - Level 1 Group Class

A: Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30"

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
In teams of two or by yourself complete the following. Both team members share the work and only one person can work at a time.

DL=(R+ 250/165, Rx 205/135)

BJ=(R+30/24,Rx24/20″)

WB=(R+20/14, Rx 16/12)

Plate run=(R+45/35, Rx 35/25)