Archives for December 2017

December 30, 2017 - No Comments!

12.30.17

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

As a team of 2…For Time:

800m Run

30 Partner Deadlifts

800m Run

20 Partner Deadlifts

800m Run

10 Partner Deadlifts

Suggested Weights:

MM 405 365 315

FF 315 275 225

*Mixed Pair will do Synchro Deadlifts with their own bars

December 29, 2017 - No Comments!

12.29.17

HomeGrown CrossFit - CrossFit

A1: Bench Press

A1) Bench Press 10-8-6-4-2-4-6-8-10

*Record the set of 2

A2: Metcon (Weight)

Strict Pull-up (add wt) 10-8-6-4-2-4-6-8-10

B: Metcon (AMRAP - Rounds and Reps)

As a team of 2…

AMRAP 10min

10 Synchro Bar Facing Burpees Over Bar (over the same bar together)

15 Front Squats (R+135/95, Rx 115/75) (each person does 15 reps not at the same time)

December 28, 2017 - No Comments!

12.28.17

HomeGrown CrossFit - CrossFit

A: Squat Snatch

Muscle Snatch 5-5-5

Hang Power Snatch 4-4-4

Power Snatch 3-3-3

Hang Snatch 2-2-2

Sq Snatch 1-1-1

*work up in wt with perfect form

B: Metcon (No Measure)

2 Rounds For Quality:

30 Hollow to Arch Swings

20 Hip to Rings

1-8 Muscle Ups or attempts

C: Metcon (Time)

500m Run

21 Wall balls (R+20/14, Rx 16/12)

12 MU

15 Wall balls

9 MU

9 Wall balls

6 MU

500m Run

December 27, 2017 - No Comments!

12.27.17

HomeGrown CrossFit - CrossFit

A: Back Squat

Back squat 5×5

*Stay in the 70-80% range

B: Metcon (Time)

5 Rounds

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

12 Hang Power Cleans (R+135/95, Rx 115/75)

12 Toes to Bar

December 26, 2017 - No Comments!

12.26.17

HomeGrown CrossFit - CrossFit

A: Metcon (2 Rounds for reps)

ONE CLASS AT 9AM OPEN GYM 10-11AM

EMOM for 24min 6 Rounds

Min 1: 10-20 KB/DB Goblet Squats

Min 2:10- 20 KB/DB Alt Step Forward Lunges

Min 3: 10-20 KB/DB Straight-leg Sit-ups

Min 4:10-20 KB/DB Russian Swings

KB (R+44/26, Rx35/18)

DB (R+45/25, Rx35/20)

December 23, 2017 - No Comments!

12.23.17

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Rounds and Reps)

As a team of 2, split work as needed

AMRAP 25min

60 Double Unders

40 Calorie Row/Bike

20 Power Snatches (R+95/65, Rx 75/55)

10 Tire Flips

December 22, 2017 - No Comments!

12.22.17

HomeGrown CrossFit - CrossFit

A: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
(Rx95/65, Scaled 75/55)

B: Metcon (No Measure)

EMOM 12min

Minute 1: 30-sec L-Sit Hold on pull up bar or rings

Minute 2: 30-sec Plank Hold

Minute 3: 10 Hollow Body Rocks

December 21, 2017 - No Comments!

12.21.17

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

4 Rounds

15 Reverse Snow Angel (light wt.)

10 GHD Hip Extension

10 GHD Glute Ham Raise

B: Metcon (No Measure)

3 Rounds For Quality:

15 Hollow to Arch Swings

10 Hip to Rings

1-5 Muscle Ups or attempts

C1: Metcon (Time)

15 Calories Row/Bike

30 Calories Row/Bike

45 Calories Row/Bike

30 Calories Row/Bike

15 Calories Row/Bike

*Rest 1min

December 20, 2017 - No Comments!

12.20.17

HomeGrown CrossFit - CrossFit

A: Split Jerk

Split Jerk 7×1

*Start at 70% and work up

B: Metcon (AMRAP - Rounds and Reps)

As a team of 2. One person works at a time, except the run, break up work as needed:

AMRAP 16min

50 Deadlifts (R+155/105, Rx125/85)

40 Hang Power Cleans

30 Shoulder to OH

250m Run (Run together)

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