Archives for January 2018

January 31, 2018 - No Comments!

1.31.18

HomeGrown CrossFit - CrossFit

A: Back Squat

Backsquat – Work up to a heavy 5, then 2×5 @ 80%

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

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

7 Bar Faceing Burpees (R+&Rx no setp)

7 Power Snatches (R+115/75, Rx 95/65)

January 30, 2018 - No Comments!

1.30.18

HomeGrown CrossFit - CrossFit

A: Warm-up (No Measure)

3 Rounds

10 PVC pipe pass throughs

10 KB Gablet Sq (light wt)

15-20 Hollow to Arch Swings

B: Front Squat

Frontsquat

4×4 @ 70%

C: Metcon (Time)

800m Run

4 Rounds

10 Shoulder to OH (R+115/75, Rx 95/65)

15 Toes to Bar

20 Russian KB Swings (R+70/53, Rx 53/44)

800m Run

January 29, 2018 - No Comments!

1.29.18

HomeGrown CrossFit - CrossFit

A: Warm-up (No Measure)

45 Hollow Rocks

30 Tuck Ups

15 V-ups

A: CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
NEW BURPEE STANDARD -NO STEPPING UP

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

January 27, 2018 - No Comments!

1.27.18

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

Complete 25 reps of the following movements. At the top of ever min stop what you are doing and sprint 100m. When you get back from the run continue where you left off. Start with 100m sprint.

25 Strict Chin ups

25 Burpees

25 DB step ups (R+20/16", Rx16/12″) (25 each leg)(R+45/25, Rx 35/15)

25 V-ups

25 Burpees

25- DB Man Makers (Push up, row R, row L, sq clean thruster)

January 26, 2018 - No Comments!

1.26.18

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Rounds and Reps)

As a team of 2…

AMRAP 29min

3 Ring Muscle Ups (SUB 6 Strict Pull-ups or Ring Rows)

9 Deadlifts (R+315/205, Rx225/155)

27 Double Unders

4 Bar Muscle Ups (SUB 8 Strict Chest to Bar Pull-ups or Ring Rows)

8 DB Snatches (R+60/40, Rx 50/30)

32 DB OH Lunges or Lunges

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

January 25, 2018 - No Comments!

1.25.18

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

3 Rounds with a partner

10 single leg hip bridge (10 each side)

10 partner leg raise/throw

10 Ring Row (Partner will place extra wt (plates) on chest if needed)

B: Metcon (Time)

1 Mile Run

24, 21, 18, 15, 12, 9, 6, 3

Ab Mat sit ups

HR Push ups

1 Mile Run

January 24, 2018 - No Comments!

1.24.18

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Rounds and Reps)

As a team of 2. One person works at a time and split up work as needed. Together complete at total of 15FS, 12PC, 9S2OH, etc...

AMRAP 9min

15 Front Squats (R+185/125, Rx155/105)

12 Power Cleans

9 Shoulder to OH

Rest 3min

Metcon (AMRAP - Rounds and Reps)

AMRAP 6min

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

9 Power Cleans

6 Shoulder to OH

Rest 2min

Metcon (Time)

AMRAP 3min

9 Front Squats (R+125/85, Rx115/65)

6 Power Cleans

3 Shoulder to OH

January 17, 2018 - No Comments!

1.17.18

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

As a team of 2 together complete 8, 6, and 4 rounds of the following. Alternate rounds so partner A will complete Round 1, partner B rest, then partner B completes Round 2 and partner A rest...etc.

8 Rounds of:

7 Hang Power Snatch (R+115/75, Rx 95/65)

10 Box Jumps (R+24/20, Rx20/16″)

*Alternate rounds.

Then…

6 Rounds of:

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

10 Box Jumps

*Alternate rounds.

Then…

4 Rounds of:

3 Snatch (R+155/105, Rx125/85)

10 Box Jumps

*Alternate rounds.

January 16, 2018 - No Comments!

1.16.18

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

2 Rounds For Quality:

50 Hollow Rocks

50 Arch Ups

15 Snatch Grip Pendlay Rows

B: Back Squat

Back squat 5×3

*Stay in the 75-85% range

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

3, 6, 9, 12, 15...

Thruster (R+115/75, Rx 95/65)

1, 2, 3, 4, 5...

Muscle Ups (SUB 1 pull up + 1 Dip, 2pull ups +2 Dips, 3 Pull-ups + 3 Dips...)

January 15, 2018 - No Comments!

1.15.18

HomeGrown CrossFit - CrossFit

A: Clean Pull

Clean Pulls 7×3

*80, 85, 90, 95, 100, 105, 110% of 1RM Clean

Hang Clean

Hang Sq Clean 5×2

*Start at 70% and work up

Clean

Sq Clean 3×1

*Stay in the 80-100+% range

B: Metcon (4 Rounds for time)

E3MOM x 4

40 Double Unders (SUB 80 Singles +20 Attempts of DU)

25/20 Calorie Row/Bike

10 Burpees

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