Archives for June 2017

June 30, 2017 - No Comments!

6.30.17

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

1000 m Row

50 Goblet Squats, (R+70/53, Rx 53/35)

40 Wt Sit ups (R+20/14, Rx 16/12) (Wall Ball)

30 KBS (R+70/53, Rx 53/35)

20 Ring Dips

10 Burpee

B: Metcon (No Measure)

Tabata Plank hold

June 29, 2017 - No Comments!

6.29.17

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Take 15 min to work on

Kipping Pullups/T2B

-AND/OR-

Rope Climb Practice

A: Metcon (2 Rounds for reps)

Against 7 min running clock

800m Run

Max Burpee Box Overs (R+24/20, Rx20/16″)

Rest 3min and Repeat.

*Record burpees each round

June 28, 2017 - No Comments!

6.28.17

HomeGrown CrossFit - Level 1 Group Class

A: Snatch

Squat Snatch (5 sets)

3 Reps @ 65%

3 Reps @ 70%

3 Reps @ 75%

3 Reps @ 75%

3 Reps @ 80%

Rest 90sec

*Record heaviest

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 mins of:

50 Double Unders/ 100 Singles

100 m Sprint

June 27, 2017 - No Comments!

6.27.17

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (AMRAP - Reps)

EMOM for 10 mins:

5-7 Wall Balls (R+20/14, Rx 16/12)

5 Push ups

*Record Total Reps

B: Metcon (Time)

3 Rounds

400m Row

20 Back Squats (R+135/95, Rx 115/75)

June 26, 2017 - No Comments!

6.26.17

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Handstand Work

*Tabata HS Hold

*Wall Walks

*HS Walks

*HSPUs

YOU PICK!!!

B: Metcon (AMRAP - Reps)

EMOM for 20 mins:

5 R+ Chest to bar / Rx Pull ups

1 Clean & Jerk (R+185/135, Rx155/115)

*Record Total reps

June 24, 2017 - No Comments!

6.24.17

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

Team of 3

250m Team Run

50m Team Tire Flips

250m Run

50m Team Tire Carry

200m Run

100 Sledge Hammer Strikes

250m Run

*Divide work as needed. Everyone runs together.

Then

9 Rounds Total for the Team, relay style of :

20 Squats

10 Toes to Bar

5 Burpees

*Partner A starts and Partner B follows as soon as Partner A is done with 20 squats and so on. No Passing

June 23, 2017 - No Comments!

6.23.17

HomeGrown CrossFit - Level 1 Group Class

A: 5k Run (Time)

Max Effort 5k Run

B: Metcon (No Measure)

3 Rounds

20 V-ups

20 Supermans

June 22, 2017 - No Comments!

6.22.17

HomeGrown CrossFit - Level 1 Group Class

A: Deadlift

Every 3 min for 15 min ( 5 sets)

5 Deadlifts

*Built up in wt.

B: Metcon (Time)

3 Rounds

15 Front Squats (R+155/105, Rx125/85)

12 Toes-to-bars

10 Russian Kettlebell Swing (R+70/53, Rx 53/44)

June 21, 2017 - No Comments!

6.21.17

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (No Measure)

Gymnastics Work

EMOM for 10 mins do:

3-7 Strict Pull-ups

3-7 Strict Ring Dips

B: Metcon (Time)

50-40-30-20-10

Double Unders

AB mat Sit ups

Scale

100-80-60-40-20

Singles Unders

AB mat sit ups

June 20, 2017 - No Comments!

6.20.17

HomeGrown CrossFit - Level 1 Group Class

A: Hang Snatch

Every 3 min for 18 min: 6 Sets

2 Snatch High Pull + 2 Hang Squat Snatch

*Built up in Wt

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 mins

50 m Farmers Carry (DB or KB) (R+45/25, Rx 35/15)

10 Strict Handstand Push-ups

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94070

 

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