Archives for February 2018

February 17, 2018 - No Comments!

2.17.18

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds For Quality:

10 Ring Push Ups w/ turnout

1:00 Ring Plank

B: Metcon (No Measure)

EMOM 12min

1- 10 Box Jumps Overs (R+24/20, Rx20/16″)

2- 12 Alt Step Lunges

3- 5 Strict Pullups or 10 Ring Rows

C: Overhead Squat

OH Squat 3×5

*Stay in the 70-80% range

D: CrossFit Games Open 15.1 (AMRAP - Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP - Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

February 16, 2018 - No Comments!

2.16.18

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds

10 GHD Sit ups

20 Supermans

10 Hollow to Arch Swings

B: Deadlift

Deadlift 5×3

*Start at 70% of 1RM and work up

C: CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

February 15, 2018 - No Comments!

2.15.18

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds

10 GHD Hip Extension

10 Glute Ham Raise

10 Half Kneelin DB Strict Press (10 each side)

B: Metcon (No Measure)

Max Set of HSPU (SUB on box or DB Strict Press)

Then…

E2MOM x5

40-50% of Max Set

*You should only be kipping HSPU if you can do strict HSPU.

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 16min

25/20 Calorie Row

10 Burpee Box Jump Overs (R+&Rx no step)

10 DB Power Clean and Jerks (R+45/25, Rx 35/15)

February 14, 2018 - No Comments!

2.14.18

HomeGrown CrossFit - CrossFit

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A1: Front Squat

Front Squat – 4×4 @ 75%

A2: Metcon (No Measure)

Pullups

Accumulate 30-50 Pullups

*Pick from box assisted, strict or strict weighted

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

30 Double Unders or Single Unders

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

10 Wallballs (R+20/14, Rx 16/12

February 12, 2018 - No Comments!

2.12.18

HomeGrown CrossFit - CrossFit

A: Clean and Jerk

E2MOM x 10

(1 Hang Sq Clean + 1 Sq Clean + Split Jerk)

*Stay in the 70-80% range

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 7min

Climb the ladder…

3, 6, 9, 12, 15…

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

Bar Muscle Up (SUB C2B pull up)

February 10, 2018 - No Comments!

2.10.18

HomeGrown CrossFit - CrossFit

A: Warm-up (No Measure)

EMOM 12min

1- 50ft HS Walk or 2-3 Wall Walks or 100ft Bear Crawl

2- 10 Pistol or Pistol Progressions

3- 10 Hollow to Arch Swings

B: Metcon (Time)

As a team of 2. One person works at a time, split work as needed. For Time:

27-21-15-9

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

Ring Row

Then…

45 Power Clean and Jerks (R+115/75, Rx 95/65)

February 9, 2018 - No Comments!

2.9.18

HomeGrown CrossFit - CrossFit

A: Front Squat

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

*Start at 70% of 1RM FS and build

*3sec hold at bottom of pause

B: Metcon (Time)

4 Rounds

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

14 DB Alt Snatches (R+55/35, Rx 45/25)

250m Run

C: Metcon (No Measure)

Accumulate 3:00 in an L-Sit

Accumulate 3:00 in a HS Hold

Accumulate 3:00 Hanging from Bar or Rings

February 8, 2018 - No Comments!

2.8.18

HomeGrown CrossFit - CrossFit

A: Warm-up (No Measure)

3 Rounds

15 Pendlay Rows

15 Hollow Body Banded pulldows

15 Hollow to Arch Swings

B: Metcon (No Measure)

Skill Work:

20 Strict HSPU

50ft HS Walk or 2-3 Wall Walks or 100ft Bear Crawl

20 Kipping HSPU (perform kip only if you can do strict)

50ft HS Walk

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min

20/15 Calorie Assault Bike or Rower

20 DB Front Rack Step Lunges (R+55/35, Rx 45/25)

50 Double Unders (SUB 100 Single Unders)

February 7, 2018 - No Comments!

2.7.18

HomeGrown CrossFit - CrossFit

A1: Front Squat

Front Squat – 4×4 @ 70-75%

A2: Metcon (No Measure)

Ring Dips (Strict or Weighted) or Pushups (Deficit or Ring)

*Accumulate 30-50 reps

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

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

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

9 OH Squats

C: 1-Mile Run (Time)

Max Effort 1-Mile Run
If time

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