Archives for October 2017

October 28, 2017 - No Comments!

10.28.17

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Rounds and Reps)

“The Great Pumpkin”

Teams of 5, 30 min AMRAP

500m run with “Pumpkin”

_everyone must run 500m together with their pumpkin. Carrier pumpkin anyway you want

250m Walking Lunge with Pumpkin

_ Partners resting position holding pumpkin overhead walking with team 250m

100 Nailing the Coffin=Hammer Strikes

_ partners resting position pumpkin Squats

50 Crossing the graveyard

_ Partners resting position holding a plank

100 Wall Balls

_ Partners resting position pumpkin Russian twists

100 Pumpkin sit ups*

_ Partners resting position holding a hollow body

50m Team Prowler Pushes*

_Partners resting position is cheering your team on
Notes:

* Only one person working at a time to contribute for your teams total reps however everyone else on the team will be in a designated resting position.

*Everyone carries a “pumpkin” —  either a Medicine Ball (20#/14#), a Slam Ball (20#/15#), or an actual pumpkin (~10-15 lbs).

Each team gets 1 pumpkin and the pumpkin may not touch the ground, or be used for wall balls.

*100 Reps assumes a 5 person team.  If the team has more/less members, # of reps = 20 reps each teammates

*Crossing the graveyard: each team member will assume a plank position either on their forearms or on their hands. The team member that is jumping has to jump over each of the planked team members legs. Once they jump over each team member they will position them self in a plank and the next team member will get up and start jumping.

*Pumpkin Sit-ups: 2 partners sit with feet touching. One holds ball overhead while performing a sit-up, tapping ball on ground above the head, then comes up and passes the ball to the other partner who performs the same movement. Other 3 hold a hollow body

*Team Prowler Push(es) = every teammates must ride once on the prowler down and back.   The number of teammates who ride at one time and the number of teammates who push the prowler is up to the team.

October 27, 2017 - No Comments!

10.27.17

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

3 Rounds

3 Snatch Pulls (Heavy)

10 Ring Pushups

50m Sled Drag (Forwards) at bodyweight

B: Front Squat

5x (Pause Front Squat + 1 1/4 Front Squat + 1 Front Squat)

*Start at 70% of 1RM Front Squat

C: Metcon (Time)

4 Rounds

250m Run

12 DB Alt Snatches (R+45/25, Rx 35/15)

12 DB OH Squats (6/6)

October 26, 2017 - No Comments!

10.26.17

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

As a team of 3…

*1 person working at a time. Break it up however you like.

*Rest remainder of 10min if you finish early

*Each section scored separately

0:00 – 10:00

28-21-15-9

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

HSPU

*Ideally, 1 bar per team

Metcon (Time)

10:00 – 20:00

45 Snatches (R+135/95, Rx 115/75)

45 Clean and Jerks

*Ideally, 1 bar per team

Metcon (Time)

20:00 – 30:00

100 Synchro Bar Facing Burpees

*One person will jump over bar, 2 people will have to jump over the plates

*Ideally, 1 bar per team.

October 25, 2017 - No Comments!

10.25.17

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

1 Round

40 Glute Ham Raise

40 Hollow Rocks

40 Arch Ups

B1: Shoulder Press

5x (3 Strict Press + 3 Push Press)

*Start at 70% of 1RM Strict Press

B2: Metcon (No Measure)

5x 5-7 Strict Chest to Bar Pullup

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min

30 KB Swings (R+53/35, Rx44/26)

20 Shoulder to OH (R+95/65, Rx 75/55)

R+ 5 Ring MU, Rx 10 Chest to Bar Pullups

D: Metcon (Calories)

7min Assault Bike or Rower

*Pick a pace that you can maintain for all 7min.

October 24, 2017 - No Comments!

10.24.17

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

3 Rounds

12 Heavy DB/KB Rows (12 each arm)

15-20 GHD Situps or ab mat sit ups

B: Back Squat

Pause Back squat (3 Seconds) 5×3

*Same weight across. Try something in the 75-85% range

C: Metcon (Time)

4 Rounds

50m Prowler Push (R+&Rx Men Four 45+ two25lbs/ Women Two 45 + two 25lb Plates )

10 Burpees

30 Double Unders

*Rest as needed between rounds. Goal is to keep all rounds with 15 seconds of each other.

October 23, 2017 - No Comments!

10.23.17

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

4 Rounds

15 GHD Hip Extensions

5 Wall Walks

1min HS Holds

B: Clean

E2MOM for 24 minutes…

(1 Clean Pull + 1 Hang Sq Clean + 1 Sq Clean)

*Stay in the 70-80% range of your 1RM Clean

C: Metcon (Time)

18-15-12-9

DB Thrusters (R+45/25, Rx 35/15)

Toes to Bar

October 21, 2017 - No Comments!

10.21.17

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Rounds and Reps)

As a team of 2…

AMRAP 10

30 Double Unders

7 Clean and Jerks (R+135/95, Rx 115/75)

*Each athlete completes an entire round before switching

Rest 5 Minutes

Metcon (Calories)

AMRAP 10

Max Calorie Bike or Row

*Switch as needed

October 20, 2017 - No Comments!

10.20.17

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

3 Rounds

10 Partner Glute Ham Raise

5-10 Ring Dips

100m Sled Drag (Backwards) at bodyweight with Harness

*perform in any order

B: Overhead Squat

5x (1 Snatch Balance + 3 OH Squats)

*Start at 70% of 1RM Snatch and work up

C: Metcon (Time)

4 Rounds

250m Run

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

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

October 19, 2017 - No Comments!

10.19.17

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

4 Rounds not for time

Single Arm DB Strict Press 6-8 each arm

10 Hollow Rocks + 10 Arch Ups

B: Metcon (Time)

21-15-9

Burpee

Calorie Row

C: Metcon (Calories)

3 Min Max Calorie Assault Bike

Rest 2 Min

2 Min Max Calorie Assault Bike

Rest 1 Min

1 Min Max Calorie Assault Bike

October 18, 2017 - No Comments!

10.18.17

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

4 Rounds not for time

10 ring push ups

10 ring rows

10 alt Pistols (5 each leg)

B1: Bench Press

Bench Press 5×3

*Start around 70% and work up to a heavy 3

B2: Metcon (No Measure)

5x 5-7 Strict C2B Pullups

C: Metcon (Time)

36-24-12

DB Alt Snatch (R+60/40, Rx 50/30)

Toes to Bar

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