Workout of the day

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Rounds and Reps)

In teams of 3 complete:

20 minute AMRAP

900m row relay

90 double unders (R+ DUs, Rx singles with 10 attempts)

90 handstand shoulder touches (R+ full handstand, Rx knees on box)

Rest 5 minutes, then individually:

B: Metcon (8 Rounds for reps)

Tabata Abmat Situps

(20s work, 10s rest for 4 minutes)

HomeGrown CrossFit - Level 1 Group Class

BOWLING NIGHT
Tonight Friday Feb 19th 8-11PM At Bel Mateo Bowl
This will be a pre "Open" Soirée. No experience needed just come out and have a good time. The lanes have been reserved!!! Two lanes will be open at 8PM and two more at 9 PM. We have all lanes for 2hrs. Once you commit and put your name on the whiteboard at the gym your account will be charged $15. Thank you

A: Snatch Balance

Every 2min, for 12min (6 sets of):

2-3 Snatch Balance

Build over the course of the sets to today’s heaviest double or triple.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

5 Push Jerk (R+155/105, Rx125/85)

10 Box Jumps (R+24/20″, Rx20/16")

15 KBS (R+53/35, Rx44/26)

C: Metcon (Weight)

EMOM 6min:

Min 1 – 10 Supine Ring Rows

Min 2 – 100ft Bottom’s Up Kettlebell Carry each arm (L arm down, R arm back)

*100ft=length of the gym, pull-up bar to wall ball wall and back

*Record KB Carry

HomeGrown CrossFit - Level 1 Group Class

BOWLING NIGHT
This Friday Feb 19th 8-11PM At Bel Mateo Bowl
This will be a pre "Open" Soirée. No experience needed just come out and have a good time. The lanes have been reserved!!! Two lanes will be open at 8PM and two more at 9 PM. We have all lanes for 2hrs. Once you commit and put your name on the whiteboard at the gym your account will be charged $15. Thank you

A: Metcon (No Measure)

4 Rounds 1min each station

Station 1: 2-4 Rope Climb ascents (Scale 4 Rope K2E)

Station2: :30sec L-Sit Hold accumulated time (b/t boxes)

Station 3: 50ft Handstand Walk* *50ft=length of the gym, pull-up bar to wall ball wall

B: Metcon (Time)

4 Rounds

14 Alternating DB Snatch (R+55/35, Rx 45/25)

14 Toes to Bar

400m Run

HomeGrown CrossFit - Level 1 Group Class

BOWLING NIGHT
This Friday Feb 19th 8-11PM At Bel Mateo Bowl
This will be a pre "Open" Soirée. No experience needed just come out and have a good time. The lanes have been reserved!!! Two lanes will be open at 8PM and two more at 9 PM. We have all lanes for 2hrs. Once you commit and put your name on the whiteboard at the gym your account will be charged $15. Thank you

A: Front Squat

Every 2min, for 12min (6 sets of):

2-3 Front Squat

Build over the course of the sets to today’s heaviest double or triple.

B: Metcon (AMRAP - Reps)

In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5min of:

Ground to Overhead (R+135/95, Rx 115/75)

Rest 1min

In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5min of:

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

*Recorded total reps together

C: Bent Over Row

Every 2min, for 6min (3 sets):

10-12 DB Single Arm Bent over Row on Bench (10-12 each arm)

HomeGrown CrossFit - Level 1 Group Class

BOWLING NIGHT
This Friday Feb 19th 8-11PM At Bel Mateo Bowl
This will be a pre "Open" Soirée. No experience needed just come out and have a good time. The lanes have been reserved!!! Two lanes will be open at 8PM and two more at 9 PM. We have all lanes for 2hrs. Once you commit and put your name on the whiteboard at the gym your account will be charged $15. Thank you

A: Metcon (Weight)

5 Rounds

2 R+ Wt Strict Pull-Ups, Rx Strict Pull-Ups

Rest 30 seconds

immediately followed by…

Metcon (5 Rounds for reps)

5 Rounds

30sec Max Strict Supinated-Grip Pull-Ups

Rest 30 seconds

*Recorded each round

*Rx =no band

B: Metcon (4 Rounds for reps)

Against a 4min running clock:

Run R+ 500m, Rx 400m

20 Box Jump-Overs (R+30/24,Rx24/20″)

Max Double-Unders

Rest 2min and complete 4 rounds total.

Record DU each round

HomeGrown CrossFit - Level 1 Group Class

NORMAL SCHEDULE ALL DAY TODAY

A: Metcon (Time)

In teams of two, with only one person working at a time, complete:

100 KBS (R+53/35, Rx44/26)

400 Meter Run*

100 Barbell Thrusters (R+55/45, Rx 45/33)

400 Meter Run

80 Burpees over partner *

400 Meter Run

100 Barbell Thrusters

400 Meter Run

100 Kettlebell Swings

*Both athletes perform the run at the same time.

*Partner A performs a Burpee and partner B holds a plank