Archives for March 2018

March 31, 2018 - No Comments!

3.31.18

HomeGrown CrossFit - CrossFit

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A: Metcon (AMRAP - Rounds)

8 MIN AMRAP SESSIONS

Each station is 8 min (40min total)

In teams of two with only one person working at a time. Split work as needed. Only complete sets count.

20 Wall Balls, 20 DU, 2 Wall Walks

10 Cal Row, 20 Sit Ups, 100m Run

24 DB Alt Step ups, 12 DB Push Press, 12 Box Jumps

5 Pull Ups, 10 Push Ups, 15 Squats

Emom, first min D-ball over Shoulder, second minute Wall Sit

March 30, 2018 - No Comments!

3.30.18

HomeGrown CrossFit - CrossFit

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A: Overhead Squat

OH Squat 5×3

*Stay in the 75-85% range

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min

50 HSPU

40 Alt Pistols

30 GHD Back Ext

20 Burpees

C: Metcon (No Measure)

EMOM 12

1- 2-3 Strict Ring Muscle Ups or Banded Strict Ring Muscle Ups (low rings)

2- 10-20m HS Walk or 3-5 Wall Walks

3- 15-20 V-Ups

March 29, 2018 - No Comments!

3.29.18

HomeGrown CrossFit - CrossFit

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A: Metcon (7 Rounds for reps)

E4MOM x 7

8 Deadlifts (R+205/145, Rx155/115)

8 Toes to Bar

8 DB OH Alt Lunges (R+50/35, Rx 45/25)

*Add 2 Toes to Bar and 2 DB OH Lunges each round if possible

B: Metcon (Time)

55 Calorie Assault Bike or Row

40 DB OH Squats (R+50/35,Rx45/25)(10R/10L/10R/10L)

25 Box Jump Overs (R+24/20, Rx20/16″)

March 28, 2018 - No Comments!

3.28.18

HomeGrown CrossFit - CrossFit

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A1: Push Jerk

Push Jerks 5×3

*Stay in the 70-80% range

A2: 500m Row (Time)

Max Effort 500m Row
3x 500m Row

B: Metcon (Time)

500m Run

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

500m Run

March 27, 2018 - No Comments!

3.27.18

HomeGrown CrossFit - CrossFit

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A1: Hang Clean

Hang Sq Clean 7×2

*Stay in the 70-80% range

A2: Metcon (5 Rounds for reps)

5x 5-7 R+Unbroken Bar Muscle Ups (SUB 5-7 Strict Pull Ups)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8min

45 Double Unders

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

10 Alt Jump Split Lunges

C: Metcon (No Measure)

21-15-9

GHD Situp

Ring Dip

Snatch Pendlay Rows (You pick Wt.)

March 26, 2018 - No Comments!

3.26.18

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Accumulate 3:00 in each of the following:

HS Hold

Hang from pullup bar

L-Sit/Tuck Hold

B: Metcon (Time)

Teams of 2. Together complete

100–90–80–70–60–50–40–30–20– 10

Cal Bike or Rower

Burpees

*One person works at a time. Split work as needed.

March 24, 2018 - No Comments!

3.24.18

HomeGrown CrossFit - CrossFit

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A: (Time)

As a team of 2 with one med ball. Alt every rep to complete the following together. All movment are done with med ball

1 Mile Run (R+20/14, Rx 16/12) Run together

100 Partner sit ups

100 Partner side sitted toss (50 each side)

100 Partner wall ball

100 Burpees hands on ball

250m OH Lunges (Alt ball as needed)

March 23, 2018 - No Comments!

3.23.18

HomeGrown CrossFit - CrossFit

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A: CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP - Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 jumping chin-over-bar pull-ups

6 thrusters 65/45 lb

6 jumping chin-over-bar pull-ups

9 thrusters 65/45 lb

9 jumping chin-over-bar pull-ups

12 thrusters 65/45 lb

12 jumping chin-over-bar pull-ups

15 thrusters 65/45 lb

15 jumping chin-over-bar pull-ups

18 thrusters 65/45 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Masters (55+) (AMRAP - Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 chin-over-bar pull-ups

6 thrusters 65/45 lb

6 chin-over-bar pull-ups

9 thrusters 65/45 lb

9 chin-over-bar pull-ups

12 thrusters 65/45 lb

12 chin-over-bar pull-ups

15 thrusters 65/45 lb

15 chin-over-bar pull-ups

18 thrusters 65/45 lb

18 chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Teens Scaled (Ages 14-15) (AMRAP - Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 45/35lb

3 perform jumping chin-over-bar pull-ups

6 thrusters 45/35lb

6 perform jumping chin-over-bar pull-ups

9 thrusters 45/35lb

9 perform jumping chin-over-bar pull-ups

12 thrusters 45/35lb

12 perform jumping chin-over-bar pull-ups

15 thrusters 45/35lb

15 perform jumping chin-over-bar pull-ups

18 thrusters 45/35lb

18 perform jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

March 22, 2018 - No Comments!

3.22.18

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

2 Rounds For Quality:

50 Hollow Rocks

50 Arch Ups

10 GHD Hip Extension

10 Glute Ham Raise

B: Metcon (4 Rounds for time)

E5MOM x 4

20/15 Calorie Row

250m Run

15/12 Calorie Bike

* Record times for each round

March 21, 2018 - No Comments!

3.21.18

HomeGrown CrossFit - CrossFit

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A1: Push Press

Push Press 5×3

*Stay in the 70-80% range

A2: Metcon (No Measure)

Toes to Bar 5x 7-10

B: Metcon (Time)

1 Mile Run

35 Wall Ball (R+20/14, Rx 16/12)

35 Box Jump Overs (R+24/20, Rx20/16″)

It's not going to be easy, it's going to be worth it.

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