Archives for April 2018

April 16, 2018 - No Comments!

4.25.18

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

3 Rounds For Quality:

5 Wall Walks

20 Shoulder Taps

1:00 HS Hold

B1: Split Jerk

Split Jerk 10×1

*Start at 60% and work up

B2: Metcon (Weight)

Weighted Pullups 5×5

C: Metcon (Time)

3 Rounds

400m Run

21 Toes to Bar

12 Shoulder to OH (R+135/95, Rx 115/75)

April 16, 2018 - No Comments!

4.24.18

HomeGrown CrossFit - CrossFit

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A: Back Squat

Backsquat – Establish an 8RM

B: Metcon (Time)

45 Power Snatches (R+135/95, Rx 115/75)

*45 Double Unders every time you break

C: Metcon (5 Rounds for reps)

EMOM 10

1- 5-7 HSPU

2- 5-7 Burpee Box Jump Overs (R+24/20, Rx20/16″)

April 16, 2018 - No Comments!

4.23.18

HomeGrown CrossFit - CrossFit

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A: Hang Power Snatch

5x (1 Hang Power Snatch + 1 Snatch Balance + 1 Sq Snatch)

*Start at 60% and work up

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10

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

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

9 Ring Dips

C: Metcon (No Measure)

20 Straddle V-Ups

30 V-Ups

40 GHD Situps or ab mat sit ups

30 GHD Hip Extension

20 Glute Ham Raise

April 16, 2018 - No Comments!

4.21.18

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

As a team of 2. Together complete the following with one person working at a time.

75 Ring Rows

75 Backsquats (R+155/105, Rx125/85) (from the ground)

150 Double Unders or 150 Single Unders (each)

50 Ring Rows

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

100 Double Unders or 100 Single Unders (each)

25 Ring Rows

25 OH Squats (R+95/65, Rx 75/55)

50 Double Unders or 50 Single Unders (each)

April 16, 2018 - No Comments!

4.20.18

HomeGrown CrossFit - CrossFit

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A: Deadlift

E4MOM x 5

200m Run (100m x2)

5 Deadlifts (60, 65, 70, 75, 80%)

*Record 80%

B: Metcon (Time)

3 Rounds

15 Deadlift (R+ 225/155, Rx 165/125)

15 Deficit HSPU (R+45/35, Rx25/15 plate)

C: Metcon (No Measure)

For Quality:

30 V-Ups

1:00 Ring Plank

30 Straddle V-Ups

1:00 Dip Support Hold

April 16, 2018 - No Comments!

4.19.18

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

3 Rounds For Quality:

50ft HS Walk or 20 Shoulder Taps or 50ft bear crawl

10 HSPU or Piked HSPU w/ Feet on Box or DB Press

15 GHD Hip Extension

15 Glute Ham Raise

B: Metcon (Time)

21-15-9

Calorie Row or Bike

Burpee Box Jump (R+24/20, Rx20/16″)

April 16, 2018 - No Comments!

4.18.18

HomeGrown CrossFit - CrossFit

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A1: Push Jerk

Push Jerk 7×2

*Start at 70% and work up

A2: Metcon (Weight)

Pendlay Rows 5×10

B: Metcon (Time)

800m Run

60 Toes to Bar

40 Shoulder to OH (R+135/95, Rx 115/75)

20 Bar Facing Burpees

April 15, 2018 - No Comments!

4.16.18

HomeGrown CrossFit - CrossFit

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A1: Hang Clean

7x (1 Hang Sq Clean + 2 Sq Cleans)

*Start at 60-70% and work up

A2: Metcon (No Measure)

5x (3 Hollow to Arch Swings + 3-5 Muscle Ups work or 3-5 pull up work)

B: Metcon (Time)

3 Rounds

250m Run

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

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

April 14, 2018 - No Comments!

4.14.18

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

EMOM 9

1- 10-20m HS Walk or Bear Crawl or 2-3 Wall Walks

2- 8-12 HSPU or Dips or 10-15 Pushups

3- 12-15 Box Jumps or Step Ups

B: Metcon (Time)

As a team of 3…

800m KB/Plate/Slamball Carry

120 Ring Rows (1 person hanging)

800m KB/Plate/Slamball Carry

120 Partner Wallballs (rotate every rep)

800m KB/Plate/Slamball Carry

April 13, 2018 - No Comments!

4.13.18

HomeGrown CrossFit - CrossFit

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A1: Shoulder Press

Shoulder Press 5×5

*Start at 70% and work up

A2: Metcon (Weight)

DB Rows 5×10 (each side)

B: Metcon (Time)

5 Rounds

6 Chest to Bar Pullups

10 Ring Dips

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

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

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