Archives for March 2017

March 31, 2017 - No Comments!

3.31.17

HomeGrown CrossFit - Level 1 Group Class

A: Power Clean

Take 15min to build to a heavy-ish Power Clean

B: The Chief (AMRAP - Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
*Power Cleans (R+135/95, Rx 115/75) Pick up each set where you left off the previous set – it’ll make tracking your results much easier.

March 30, 2017 - No Comments!

3.30.17

HomeGrown CrossFit - Level 1 Group Class

A: Shoulder Press

5 Rounds of:

5 Shoulder Press

Build to today’s heavy-ish 85%-90%

10-15 Toes to Bar (Try unbroken or a lower number unbroken ever time, work on transition)

Rest 1min

B: Metcon (Time)

For time:

1000m Row

800m Run

March 29, 2017 - No Comments!

3.29.17

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Take 10min to work on Pistols and progressions

B: Metcon (5 Rounds for reps)

5 Rounds max reps of:

60sec of Pistols/Single-Leg Squats (Left)

60sec of Pistols/Single-Leg Squats (Right)

Rest 60sec

60sec of Kettlebell Swings (R+53/35, Rx44/26)

Rest 60sec

60sec of Double-Unders

Rest 60sec

March 28, 2017 - No Comments!

3.28.17

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Take 10min to work on Bar Muscle ups or kipping pull ups or butterfly or C2B

B: Metcon (Time)

5 Rounds for time of:

15 Deadlifts (R+135/95, Rx 115/75)

12 Hang Power Cleans

9 Front Squats

6 Shoulder to Overhead

March 27, 2017 - No Comments!

3.27.17

HomeGrown CrossFit - Level 1 Group Class

A: Bulgarian Split Squat

Lunge with back foot on 12'' box
5 Rounds

6-8 DB Bulgarian Split Squat (each leg)

*Build to today’s heavy-ish

Max Unbroken Ring Push-Ups

Rest 45sec

B: Metcon (4 Rounds for reps)

4 Rounds for max reps of:

45sec Hollow Holds (No reps to count here)

45sec of Rest

45sec of Burpees

Rest 45sec

45sec of V-Ups

45sec of Rest

March 25, 2017 - No Comments!

3.25.17

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

“Reps for Rescue”

In teams of 2, compete :

400m Run

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

100 Pull-Ups

100 Hang Power Cleans (R+95/65, Rx 75/55)

100 Box Jumps (R+24/20, Rx20/16″)

400m Run

*Teammates partition reps as needed but perform the 400m run together. One person working at a time.

March 24, 2017 - No Comments!

3.24.17

HomeGrown CrossFit - Level 1 Group Class

A: 17.5 (Time)

10 rounds for time of:

9 thrusters, 95/65 lb.

35 double-unders

Scaled

10 rounds for time of:

9 thrusters, 65/45 lb.

35 single-unders

March 23, 2017 - No Comments!

3.23.17

HomeGrown CrossFit - Level 1 Group Class

A: Snatch

Take 12-15min to work on

Sq Snatch Technique – work up to a reasonably heavy weight that you can handle with proper technique

B: Metcon (Time)

5 Rounds for time of:

3 Power Snatches (heavy if you are not doing the Open)

12 Supine Bar Rows

*Note time and weight used in notes.

March 22, 2017 - No Comments!

3.22.17

HomeGrown CrossFit - Level 1 Group Class

A: DB Walking Lunges

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

20 Walking Lunges

Build to today’s heavy-ish

B: Floor Press

Every 3min, for 9min (3 sets):

6-8 Dumbbell Floor Press

Build to today’s heavy-ish

*Main Muscle Worked: Triceps

C: Metcon (Time)

For time:

40/30 Cals of Assault Bike or Rowing

30 Thrusters (R+115/75, Rx 95/65)

*Men 40 cal on bike or Rower Women 30 cal bike or rower

March 21, 2017 - No Comments!

3.21.17

HomeGrown CrossFit - Level 1 Group Class

A: Split Jerk

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

3 Split Jerk

Build in load to today’s heavy triple (~90%), and for the first 3-4 sets, pause for 2sec in the receiving position.

B: Metcon (AMRAP - Reps)

For max reps/calories:

90sec of R+Assault Bike or Rx Rower

Rest 30sec

90sec of Burpees

Rest 30sec

90sec of Push Press (R+115/75, Rx 95/65)

Rest 30sec

90sec of DU

*Record total reps

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breanne@hgxfit.com

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San Carlos, CA
94070

 

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