Archives for September 2017

September 30, 2017 - No Comments!

9.30.17

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

As a team of 2…

3 Rounds

800m Run (run together holding band)

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

30 Ring Rows

20 OH Squats

*40 minute time cap

September 29, 2017 - No Comments!

9.29.17

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Deadlift (R+ 225/155, Rx 165/125)

1-2-3-4-5-6-7-8-9-10 R+ Strict Deficit HSPU (45/25), Rx Strict HSPU

B: Metcon (AMRAP - Rounds)

AMRAP 5min

25m Prowler Push (R+&Rx Men Four 45+ Ttwo 25/ Women Two 45+ two 25 Plates)

C: Metcon (No Measure)

5 Rounds

5-7 Pendlay Rows

10 Hollow to Arch Swings

September 28, 2017 - No Comments!

9.28.17

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

3 Rounds

500m Row

400m Run

Rest 3min between rounds

Score is total time, including rest, to complete all three rounds.

September 27, 2017 - No Comments!

9.27.17

HomeGrown CrossFit - CrossFit

A1: Clean and Jerk

Clean and Jerk 7×2

*Start at 70% and work up

A2: Metcon (No Measure)

5×5 Ring/Bar Muscle Ups or Strict C2B Pull-ups

B: Metcon (Time)

21-15-9

Power Clean (R+135/95, Rx 115/75)

Ring Dip

September 26, 2017 - No Comments!

9.26.17

HomeGrown CrossFit - CrossFit

A: Back Squat

Back squat – Work up to a heavy 3, then 2×3 @80%

B: Metcon (3 Rounds for time)

3 Rounds

2:00 on/1:00 min off

40 Double Unders (Scale 80 Single unders)

10 Burpees Over Bar

Max Reps Shoulder to OH (R+135/95, Rx 115/75)

September 25, 2017 - No Comments!

9.25.17

HomeGrown CrossFit - CrossFit

A1: Power Snatch

5x (1 Hang Power Snatch + Power Snatch + Sq Snatch)

*Stay in the 70-80% range of 1RM Power Snatch

A2: Metcon (No Measure)

3x 1:00 HS Hold or Freestanding HS Hold

B: Metcon (Time)

35 Wallballs (R+20/14, Rx 16/12)

15 Power Snatches (R+155/105, Rx125/85)

35 Toes to Bar

15 Power Snatches

35 Wallballs

September 23, 2017 - No Comments!

9.23.17

HomeGrown CrossFit - Level 1 Group Class

A: Metcon (Time)

As a team of 2…

1 Mile Run

100 Ring Rows

100 Burpees Over Partner

100 Thrusters (R+75/55, Rx 65/45)

September 22, 2017 - No Comments!

9.22.17

HomeGrown CrossFit - Level 1 Group Class

A: Front Squat

EMOM 7min

3 Front Squats @ 70% of 1RM

*From the ground

B: Metcon (Time)

21-15-9

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

HSPU

*R+ add a round 27-21-15-9

September 20, 2017 - No Comments!

9.20.19

HomeGrown CrossFit - Level 1 Group Class

A1: Snatch

Sq Snatch 7×1

*Start at 70% and work up

A2: Metcon (No Measure)

5x (3-4 Strict C2B + 6-8 Kipping C2B or 2-3 Strict Muscle Ups + 3-4 Kipping Muscle Ups)

B: Metcon (AMRAP - Rounds and Reps)

Complete the following:

AMRAP 4min

30 Double Unders (Scale 60 Singles +15 Attempts of DU)

7 Hang Power Snatches (R+135/95, Rx 115/75)

Rest 3min

AMRAP 3min

30 Double Unders

7 Hang Power Snatches

Rest 2min

AMRAP 2min

30 Double Unders

7 Hang Power Snatches

*Pick up where you left off each round

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