November 30, 2017 - No Comments! 11.30.17 HomeGrown CrossFit - CrossFit A: Warm-up (No Measure) 3 Rounds For Quality: Accumulate 1:00 of each… Plank HS Hold Hang chin over bar B: Metcon (No Measure) 3 Rounds 10 GHD Hip Extension 10 Glute Ham Raise 10 Pendlay Rows C: Metcon (8 Rounds for time) 8x 100m Run Rest 1min
November 29, 2017 - No Comments! 11.29.17 HomeGrown CrossFit - CrossFit A: Shoulder Press 5x (3 Shoulder Press + 3 Push Press) *Start at 70% of 1RM Shoulder Press *Max Reps Push Press on final set B: Metcon (4 Rounds for reps) EMOM 16min 1- 21/18 Calorie Bike/Row 2- 12-15 Burpee Box Over 3- 15-18 Ab mat Situps 4- Rest *Perform in any order
November 28, 2017 - No Comments! 11.28.17 HomeGrown CrossFit - CrossFit A: Metcon (AMRAP - Reps) E2MOM x 5 Max Set of Ring Muscle Ups or strict C2B pullups or pull ups B: Snatch 7x (3 Position Power Snatch) *Hips, Knees, Ground *Start at 70% of 1RM C: Metcon (AMRAP - Reps) AMRAP 5min Max Reps Squat Clean and Jerk (R+185/135, Rx155/115)
November 27, 2017 - No Comments! 11.27.17 HomeGrown CrossFit - CrossFit A: Back Squat Tempo Backsquat (53X1) 5×3 *Stay in the 70-80% range B: Metcon (Time) 21-15-9 DB Man Makers (R+55/35, Rx 45/25) Toes to Bar *Man Makers =push up, left arm row, right arm row, sq clean thruster
November 25, 2017 - No Comments! 11.25.17 HomeGrown CrossFit - CrossFit A: Metcon (AMRAP - Rounds and Reps) “The Fineman 51” As a team of 2 AMRAP 25min 51 Burpees Over Partner 51 Double Unders 51 Pullups 51 Double Unders 51 Toes to Bar 51 Double Unders 51 Front Squats (R+95/65, Rx 75/55) 51 Double Unders 51 Wallballs 51 Double Unders
November 24, 2017 - No Comments! 11.24.17 HomeGrown CrossFit - CrossFit A: Metcon (6 Rounds for reps) E5MOM x 6 10 Deadlift (R+ 225/155, Rx 165/125) 10 HSPU 250m Run *Increase DL and HSPU by 2 reps each round B: Metcon (Calories) 5x 1:00 on/1:00 off Max Calorie Row or Bike
November 23, 2017 - No Comments! 11.23.17 HomeGrown CrossFit - CrossFit HOILDAY SCHEDULE Happy Thanksgiving All classes canceled
November 22, 2017 - No Comments! 11.22.17 HomeGrown CrossFit - CrossFit A: Warm-up (No Measure) 3 Rounds 10 Alt DB Renegade Rows 15 Hollow Rocks 15 Arch Ups B1: Bench Press Bench Press 3×5 work up B2: Metcon (Weight) 5x 5-7 Strict Weighted C2B Pullups C: Metcon (Time) 2 Rounds 24 Shoulder to OH (R+135/95, Rx 115/75) 24 Barbell OH Lunges 24 Burpees Over Bar
November 21, 2017 - No Comments! 11.21.17 HomeGrown CrossFit - CrossFit A: Back Squat Backsquat 3×5 *Stay in the 75-85% range B: Metcon (Time) 5 Rounds 250m Run 21 KB Swings (R+70/53, Rx 53/44) 12 Toes to Bar
November 20, 2017 - No Comments! 11.20.17 HomeGrown CrossFit - CrossFit A: Clean and Jerk EMOM 12 1 Sq Clean and Split Jerk *Stay in the 75-90% range of 1RM B: Metcon (AMRAP - Reps) AMRAP 5min Go up by three reps 3, 6, 9, 12, 15… Hang Power Snatch (R+115/75, Rx 95/65) OH Squat Rest 5min Wherever you left off from the 1st workout start and make your way back down by three reps AMRAP 5min Hang Power Snatch (R+115/75, Rx 95/65) OH Squat (Example: 12, 9 ,6, 3)
