Archives for May 2018

May 31, 2018 - No Comments!

5.31.18

HomeGrown CrossFit - CrossFit

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A: Squat Clean

7x (3 Position Clean)

*Above Knee, Below Knee, Ground

*Start at 60% and work up

B: Metcon (Time)

24-12-6

DB Hang Power Clean (R+45/25, Rx 35/15)

DB Turkish Get ups

C: Metcon (Time)

400m (4x100m) DB Cross Carry (Switch every 50m)

(R+45/25, Rx 35/15)

May 30, 2018 - No Comments!

5.30.18

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

3 Rounds

1-Arm DB Push Press 6-8 each side

1-Arm Ring Row 6-8 each side

10 Rower Pikes or knees into chest

B1: Shoulder Press

5x (3 Strict Press + 3 Push Press)

*Start at 70% of 1RM Strict Press

*Record heaviest strict press

*MAX Reps of Push Press on FINAL Set

B2: Metcon (Weight)

Pendlay Rows 5×10

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 10

30 Double Unders

10 Single Arm DB OH Squat (R+50/35, Rx 45/25)(5L&5R)

10 Single Arm DB OH Lunges (5L&5R)

May 29, 2018 - No Comments!

5.29.18

HomeGrown CrossFit - CrossFit

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A: Back Squat

4×4

*Stay in the 75-85% range

B: Metcon (Time)

3 Rounds

400m Row

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

20 Sledgehammer Strikes

2 Rope Climbs

*10 reps left and 10 reps right side for both KB Snatch and Sledgehammer strikes

C: Metcon (Time)

3x Max Effort L-Sit or Tuck Hold b/t boxes

*Rest as needed between

*Record all time added up

*RX L-Sit hold

May 28, 2018 - No Comments!

5.28.18

HomeGrown CrossFit - CrossFit

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A: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
OPTION #1

Master Chief (Elite): 1+ years of CrossFitting or other high intensity workout regimen on a consistent basis.

Murph Master Chief

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a 20lb men or 10lb women vest or body armor, wear it.

OPTION #2

Petty Officer (Intermediate): 6-12 months of CrossFitting or other high intensity workout regimen on a consistent basis.

Murph Petty Officer

For time:

1000m Run

50 Pull-ups

100 Push-ups

200 Squats

1000m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run.

OPTION #3

Recruit (Beginners): 0-6 months of CrossFitting or other high-intensity workout regimen on a consistent basis.

Murph Recruit

For time:

500m Run

25 Ring Rows

50 Push-ups

100 Squats

500m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run.

May 26, 2018 - No Comments!

5.26.18

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

As a team of 3 together complete the following for time:

800m Run

80 Synchro Front Squats (R+95/65, Rx 75/55)

80 Synchro Sit ups

600m Run

60 Monkey in the middle Wall Ball (R+20/14, Rx 16/12)

60 Synchro K2E

400m Run

40 Synchro Front Squats

40 Synchro Sit ups

200m Run

20 Monkey in the middle Wall Ball

20 Synchro K2E

*All 3 athletes run together

*2 athletes working, 1 resting during synchro

*Monkey in the middle Wall Ball. 2 partnars are passing the wall ball over the 1 partner in the middle who is holding the Front Sq BB over head.

May 25, 2018 - No Comments!

5.25.18

HomeGrown CrossFit - CrossFit

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A: Overhead Squat

5×3

*Start at 75% and work up

B: Metcon (Time)

Rx 100 DU, R+ 25 Triple Unders

Then…

21-15-9

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

Burpee Over Bar

Then…

Rx 100 DU, R+ 25 Triple Unders

May 24, 2018 - No Comments!

5.24.18

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

3 Rounds

10 DB Z Press

10 Ring Face Pulls

15 Supermans

15 Lying Sliding Ham Curls

B: Metcon (Calories)

5x :30 on/:30 off

Max Calorie Assault Bike or Rower

*Score is total calories

Then…

10 minutes recovery pace

C: Metcon (Time)

400m (4x100m) DB Cross Carry (Switch every 50m)

(R+45/25, Rx 35/15)

May 22, 2018 - No Comments!

5.22.18

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

E2MOM x 5

7 V-Ups

7 Straddle V-Ups

:30 Hollow Hold

B: Back Squat

5×5

*Stay in the 70-80% range

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 10

10 DB Rengade Rows (5L/5R) (R+55/35, Rx 45/25)

10 HSPU

10 DB OH Squats w/ two DB

May 21, 2018 - No Comments!

5.21.18

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

E2MOM x 5

3-5 Strict HSPU + :30 Second HS Hold

B: Squat Snatch

7x (3 Position Snatch)

*Hips, Knees, Ground

*Start at 60% and work up

C: Metcon (AMRAP - Reps)

AMRAP 7min

3, 6, 9, 12, 15…

Clean and Jerk (R+135/95, Rx 115/75)

Toes to Bar

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

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