Archives for May 2017

May 31, 2017 - No Comments!

5.31.17

HomeGrown CrossFit - Level 1 Group Class

A: Hang Power Snatch

5 sets of 3 reps

3 Reps @ 65%

3 Reps @ 70%

3 Reps @ 75%

3 Reps @ 75%

3 Reps @ 80%

Rest 90sec

*Recored heaviest

B: Metcon (Time)

5 Rounds

30 Double under (Scaled 60 Singles + 15 attempts of DU)

15 Ring Dips

5 DB Thrusters (R+55/35, Rx 45/25)

*DO NOT DROP THE DBs

*DB ARE NOT BUMPER PLATES THEY WILL BRAKE!

May 30, 2017 - No Comments!

5.30.17

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

4 Rounds

6 Reverse Lunge

6 Single leg Romanian DL

(6 each Leg)

30 Sec Superman Holds

Rest 60 Sec

B: Metcon (AMRAP - Rounds and Reps)

12 min AMRAP

With an empty bar:

20 OH Steps ups (R+24/20, Rx20/16″)

15 Back Squats (R+ 45/33, Rx33/15)

10 Burpees

May 29, 2017 - No Comments!

5.29.17

HomeGrown CrossFit - Level 1 Group Class

A: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Memorial day : MURPH

Option #1

Recruit (Beginners):

Murph Recruit

For time:

500m Run

25 Pull-ups

50 Push-ups

100 Squats

500m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run.

Option #2

Petty Officer (Intermediate):

Murph Petty Officer

For time:

1000m Run

50 Pull-ups

100 Push-ups

200 Squats

1000m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run.

Option #3

Master Chief (Elite):

Murph Master Chief

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 10lb women vest or body armor, wear it.

May 27, 2017 - No Comments!

5.27.17

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Team of 2:

Only one person working at a time,

*Partners run at the same time:

100 box jumps (R+24/20, Rx20/16)

400m Run

100 DB Alt Snatches (R+55/35, Rx25/15)

400m Run

100 Med ball sit ups (R+20/14, Rx 16/12)

400m Run

100 DB Alt Snatches

400m Run

100 box jumps

May 26, 2017 - No Comments!

5.26.17

HomeGrown CrossFit - Level 1 Group Class

A: Bench Press

4 set of 6reps Bench Presses (Tempo 4sec count lower then explode to lockout.)

Rest 90 sec between sets

Build up in wt.

B: Metcon (Time)

7 Rounds

10 Ring Push-ups

10 Thrusters (R+95/65, Rx 75/55)

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

May 25, 2017 - No Comments!

5.25.17

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Weight)

Every 2 min for 20 min (5 sets each station)

Station 1: 20 Alt DB Walking Lunges (Built up in wt)

Station 2: 7-10 Strict HSPU

*Record Lunges wt

B: Metcon (Time)

3 Rounds for time

R+ 5 Strict Chest to Bar/ Rx 5 Strict Pull up)

10 Deadlifts (R+ 225/155, Rx 165/125)

500m Row

May 24, 2017 - No Comments!

5.24.17

HomeGrown CrossFit - Level 1 Group Class

A: Back Squat

Take 20 min to build to today’s heaviest triple at the prescribed tempo :

3sec descent, 2sec hold in the bottom, explode up, then 1sec pause before beginning

the next rep.

B: Metcon (AMRAP - Reps)

Every 1:30 for 15 mins:

100 m Sprint

R+ 15 Reps, Rx 10 Reps Wall Balls (R+20/14, Rx 16/12) (Unbroken)

*Record total reps

May 23, 2017 - No Comments!

5.23.17

HomeGrown CrossFit - Level 1 Group Class

A: Snatch Balance

Every 3 Min for 18 min ( 6 sets)

3 Snatch Balance

Built up in wt.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min:

2 Power Snatch (R+115/75, Rx 95/65)

2 Overhead Squats

250m Run

May 22, 2017 - No Comments!

5.22.17

HomeGrown CrossFit - Level 1 Group Class

A: Push Press

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

1 Push Press

Build to today’s heavy single.

B: Metcon (Time)

10-8-6-4-2-4-6-8-10

Burpee Box Jump Over (R+30/24,Rx24/20″)

Toes to Bar

May 20, 2017 - No Comments!

5.20.17

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Teams of 3

500m MedBall Run (R+20/14, Rx 16/12)

60 Clean & Jerk (R+115/75, Rx 95/65)

60 Pull-ups

20 Synchronized Burpees

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

80 Box Jump Overs (R+24/20, Rx20/16″)

100 One-Arm DB Snatches (R+55/35, Rx 45/25)

20 Synchronized Burpees

*One partner working at the time but the Run and Burpees must be perform together.

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