Archives for April 2018

April 16, 2018 - No Comments!

4.17.18

HomeGrown CrossFit - CrossFit

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A: Back Squat

Backsquat – Establish a 10RM

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12

60 Double Unders

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

10 Front Rack Lunges

C: Metcon (No Measure)

5 Rounds

5-10 Strict Pullups

10-15 Pushups

15-20 GHD Situps

April 16, 2018 - No Comments!

5.4.18

HomeGrown CrossFit - CrossFit

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A: Overhead Squat

Pause OH Squat 5×3

*3 Second Pause in the bottom of the squat

*Start at 70% and work up if possible

B: Metcon (Time)

3 Rounds

40 Double Unders

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

10 Chest to Bar Pullups

April 16, 2018 - No Comments!

5.3.18

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Accumulate 2:00 in each of the following:

L-Sit

HS Hold (chest to wall)

Hang from Pullup Bar

B: Metcon (5 Rounds for time)

5x 500m Row (1:55/2:05 pace)

*Rest 2 minutes between

April 16, 2018 - No Comments!

5.2.18

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

3 Rounds For Quality:

3 Wall Walk

5 Shoulder Taps Each Side

:45 HS Hold

*Rest as needed between rounds

B1: Shoulder Press

Shoulder Press 5×5

*Start at 60% and work up

B2: Metcon (Weight)

Pendlay Rows 5×10

C: Metcon (Time)

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

40 Front Rack Lunges (R+115/75, Rx 95/65)

30 Toes to Bar

20 Power Snatches

10 Burpees Over Bar

April 16, 2018 - No Comments!

5.1.18

HomeGrown CrossFit - CrossFit

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A: Back Squat

Backsquat – Establish a 6RM

B: Metcon (AMRAP - Rounds and Reps)

Complete the following:

AMRAP 5

35 Double Unders

7 Clusters (R+135/95, Rx 115/75)

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP 5

6 DB Deadlifts (R+50/35, Rx 45/25)

9 DB Hang Power Cleans

12 Alt DB Renegade Rows

C: Metcon (Time)

400m Farmer’s Carry (R+50/35, Rx 45/25)

April 16, 2018 - No Comments!

4.30.18

HomeGrown CrossFit - CrossFit

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A: Power Clean

5x ( 2 Clean Pull + 1 Power Clean)

*Start at 70% and work up

B: Metcon (Time)

250m Run

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

10 HSPU

400m Run

25 KB Swings

20 HSPU

1000m Run

35 KB Swings

30 HSPU

April 16, 2018 - No Comments!

4.28.18

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

As a team of 3

Calorie Row or Bike

250 (mmm) 225 (mmf) 200 (ffm) 175 (fff)

150 DB Box Step up (R+45/25, Rx 35/15) (R+24/20, Rx20/16″)

100 Deadlifts (R+185/125, Rx155/105)

75 Burpees Over Partner

*One team member is always on the bike/rower while the other two work on the chipper. Rotate as needed. Must complete all reps of each exercise before moving on. If bike/row is completed before the chipper, that team member just jumps into the rotation on the chipper.

April 16, 2018 - No Comments!

4.27.18

HomeGrown CrossFit - CrossFit

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A: Front Squat

Front Squat 5×3

*Start at 70% and work up

B: Metcon (3 Rounds for reps)

3 Rounds of 3:00 on/1:30 off

3, 6, 9, 12, 15…Climb the ladder

Thruster (R+125/85, Rx115/65)

Chest to Bar Pullup

*Start over every round. Record score for each round.

April 16, 2018 - No Comments!

4.26.18

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

3 Rounds

8 Half Kneeling 1-Arm DB Strict Press (8 each side)

8 1-Arm Ring Row (8 each side)

B: Metcon (No Measure)

3 Rounds For Quality:

10 Hollow to Arch Swings

10 Barbell Rollouts

10 Landminde Twist (10 each side)

C: Metcon (Time)

50 Calorie Row or Bike

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

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

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