Archives for December 2016

December 31, 2016 - No Comments!

12.31.16

HomeGrown CrossFit - Level 1 Group Class

A: Push Press

Spend 15 minutes building to today's heavy single Push Press

B: Metcon (AMRAP - Rounds and Reps)

Then partner AMRAP 15 minutes:

250m Run together

20 DB one-arm overhead reverse lunges (R+ 35/20 Rx 25/15)

40 Renegade Rows (one arm at a time)

60 DUs (scale 10 attempts and 20 singles per person)

Run 250m together. Then Partner A does 10 OH reverse lunges (5 each leg) then partner B does 10. Next Partner A does 20 renegade rows (10 each arm) then Partner B does 20. Then Partner A does 30 DU then Partner B does 30. Run and repeat. Happy new year!!

December 30, 2016 - No Comments!

12.30.16

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Deadlift

Every 3min, for 18min (6 sets) of:

5 Deadlifts Keep @ 75-80%

1-5 Tall Box Jumps

(Jump up, step down with support. Use jerk blocks if needed and build up in height with plates)

B: Metcon (AMRAP - Reps)

With a running clock Max Reps of

AMRAP 5min of 25m shuttle Runs (1 foot must cross the line at each turn)

Rest 2min

Metcon (AMRAP - Reps)

AMRAP 4min of Power Cleans (R+155/105, Rx125/85)

Rest 2min

Metcon (AMRAP - Reps)

AMRAP 3min of V-ups

Rest 2min

Metcon (AMRAP - Reps)

AMRAP 2min of MU or Strict Pull ups

Rest 2min

Metcon (Time)

AMRAP 1min Unbroken Plank

December 29, 2016 - No Comments!

12.29.16

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Back Squat

Take 20min to build to a 3-RM Back Squat

*Record best successful 3-RM.

B: Metcon (AMRAP - Reps)

For max reps:

90 sec of Supine Bar Rows

Rest 90sec

90 sec of Strict HSPU

Rest 90 sec

60sec of Supine Bar Rows

Rest 60sec

60sec of Strict HSPU

Rest 60sec

30sec of Supine Bar Rows

Rest 30sec

30sec of Strict HSPU

C: Metcon (AMRAP - Reps)

Against an 8min running clock, for max reps of WB:

Row 1000m

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

December 28, 2016 - No Comments!

12.28.16

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Bench Press

A.

Every 4min, for 16min (4 sets) of BP and Pull ups:

6-8 Bench Press

*Build up in wt

Pull-ups

Then

Max Pull-Ups (OR…Strict Max Pull-Ups)

B: Metcon (Time)

R+50, Rx30 Push-Ups

250m Run

30 KBS (R+70/53, Rx 53/44)

250m Run

R+50, Rx30 Push-Ups

250m Run

30 KBS

250m Run

Metcon (No Measure)

OLY CLASS OLNY

No Feet Snatch 60/3 70/3, (80/3)4

Power Clean + Front Squat 60/1+2, 70/1+2 80/1+2, (85/1+2)4

Jerk 60/3, 70/3, (80/3)4

December 27, 2016 - No Comments!

12.27.16

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

In teams of 2, alternating each movement, complete 10 Rounds together of:

10 DB Hang “Clusters” (R+55/35, Rx 45/25)

10 Burpees

250m Run

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 250m; Partner B performs 10 hang “Clusters”; etc….

A “Cluster” = a Sq Clean into a Thruster)

December 26, 2016 - No Comments!

12.26.16

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

ONE CLASS AT 9AM OPEN GYM 10-11AM

In teams of 2, you and your partner will move through 5 stations trying to score as many reps/points as possible in the following movements:

60sec of Single Arm Alt KBS (R+53/35, Rx44/26)

60sec of Rest

60sec of Single Arm Alt DB Snatch (R+55/35, Rx 45/25)

60sec of Rest

60sec of Box Jump Overs (R+24/20, Rx20/16″)

60sec of Rest

60sec of Jump Alt Lunges

60sec of Rest

60sec of Anchored Sit-Ups

60sec of Rest

One partner works for the entire 60 sec, and then rests while their partner works for 60sec at the same movement. Each partner will cycle through until they complete each station 3 times.

*Record total reps together

December 24, 2016 - No Comments!

12.24.16

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

12 Days of Christmas

1 Deadlift (R+ 115/75, Rx 95/65)

2 Power Snatch

3 Overhead Squats

4 Ring Dips

5 Toes to bar

6 Push ups

7 Air squats

8 Jumping lunges

9 Box jumps (R+24/20″, Rx20/16")

10 Barbell Rows

11 Front Squats

12 Thruster

Ex. On the 1st day of Christmas, my coaches gave to me, one Deadlift; on the 2nd day of Christmas my coaches gave to me, 2 Power Snatches and 1 DL; on the 3rd day of Christmas, my coaches gave to me, 3 Overhead Squats, 2 Power Snatches, and 1 DL; continue with 4 Ring Dips, 3, 2, 1 etc. up the ladder and down.

December 23, 2016 - No Comments!

12.23.16

HomeGrown CrossFit - Level 1 Group Class

Weightlifting

A: Power Clean

Take 15-20min and build to today’s 1-RM Power Clean

B: Metcon (Time)

30 Calories on Bike

30 Burpees

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

30 KBS (R+70/53, Rx 53/44)

30 DB Push Press (R+55/35, Rx 45/25)

30 Pull-Ups

*Start in at any station

December 22, 2016 - No Comments!

12.22.16

HomeGrown CrossFit - Level 1 Group Class

A: DB Walking Lunges

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

20 DB Walking Lunges

*Go heavy the final steps should not be performed without struggle.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 5min

20 DU (Scale 40 Singles +10 Attempts of DU)

10 Air Squats

Rest 1min

Metcon (AMRAP - Rounds and Reps)

AMRAP 5min

5 DB Man-Makers

10 Box Jumps(R+24/20, Rx20/16″)

Rest 1min

*Man-Marker=push up, L arm row, R arm row, sq clean thruster

Metcon (AMRAP - Rounds and Reps)

AMRAP 5min

5 Toes to Bar

10 Push-Ups

December 21, 2016 - No Comments!

12.21.16

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

Weighted Pull-Ups:

*Set 1 – 3 reps

*Set 2 – 2 reps

*Sets 3-6 – 1 rep

Rest 1min between sets, building to today’s 1-RM

B: Metcon (Time)

3 Rounds

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

20 Pull-Ups

Run 400m

Metcon (No Measure)

6:30PM OLY CLASS OLNY

Max Effort

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650-218-5836

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breanne@hgxfit.com

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San Carlos, CA
94070

 

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