Archives for October 2018

October 31, 2018 - No Comments!

10.31.18

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
Straight Through

250m Jog

1:00 Dead Hang from Bar

20 DB Alt Reverse Lunges (10/side)

A: Back Squat

Work up to a heavy single around 90%

then

5×3 @ 80%

C: Metcon (3 Rounds for reps)

Interval
AMRAP 5:00 x 3

100 Double Unders

20 DB Alt Reverse Step Lunges (10/side) (R+60/40, Rx 50/30)

Max Rep Handstand Push-Ups in remaining time

Rest 1min

Note: Record Max reps HSPU

October 30, 2018 - No Comments!

10.30.18

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Primer
AMRAP 5 Minutes

Row 1k

Max Lateral Jump Squats over the Rower in remaining time

Then

Stretch: Front Split hold 1:00min/side

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 Min
Row 2000m

50 Sumo DLHP (R+115/75, Rx 95/65)

Max Rep Pistols in remaining time

* R+Hold 44/26 KB during Pistols

October 29, 2018 - No Comments!

10.29.18

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

10 DB Alt Single Arm Snatch (5/side)

10 DB Single Leg DL (5/side)

10 DB Single Arm Overhead Squats (5/side)

10 Supermans with one DB

B: Squat Snatch

6×3 @ 70-75%

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 Min
5 OHS

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

3-5 Ring MU

250m Run

October 27, 2018 - No Comments!

10.27.18

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

HALLOWEEEN WORKOUT
RX and Scaled : Teams of 4 :

10 Rounds for time :

31 Unbroken double unders / Scaled 62 Unbroken Singles ( teammates hold plank position)

31 Pumpkin Goblet Squats ( Hold pumpkin overhead)

31 Burpees (Pumpkin Russian twist)

Relay style. one person working at the time.

Then:

ONCE the team is done with the 10 rounds :

50m Team Prowler Pushes (Partners resting position is cheering your team on)

*Team Prowler Push(es) = every teammate must ride once on the prowler down and back. The number of teammates who ride at one time and the number of teammates who push the prowler is up to the team.

* Pumpkin never touches the ground: Penalty is team 100 m sprint with Pumpkin

* Every team has a coach to judge.

* everyone on the team has to wear a costume to be eligible for prizes.

* everyone can do the workout without costume but will not be eligible for prizes.

October 26, 2018 - No Comments!

10.26.18

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
3 Steady Rounds

15 DB Thrusters (light)

15 Push Ups

30 DU

B: Front Squat

Find a 1RM Front Squat

C: Metcon (Time)

15-12-9-6-3

Strict HSPU Push-Ups

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

October 25, 2018 - No Comments!

10.25.18

HomeGrown CrossFit - CrossFit

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A: Split Jerk

Find 1RM Split Jerk from Blocks or Rack

B: Metcon (Time)

100m x1 Backwards facing Sled Drag

*you pick wt.,

Record 100m time and wt

C: Metcon (No Measure)

EMOM for 3min

100m Sprint x3

E2MOM for 6min

200m Shuttle Sprint x3

(100m down and back)

E3MOM for 9min

300m Shuttle Sprint x3

(100m down, back, down)

October 24, 2018 - No Comments!

10.24.18

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
2 Steady Rounds

50′ Handstand Walk or 5 Wall walks

4-8 Strict HSPU Push-Ups

Run 400m

B: Clean

Find 1RM Clean

C: Metcon (3 Rounds for reps)

Intervals
AMRAP 5 Minutes x 3

500m Run

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

Max Rope Climbs in remaining time

Rest 2:00

October 23, 2018 - No Comments!

10.23.18

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
At your own pace for 4 min cycle through the move AMRAP

8 Goblet Squats

6 Burpees

8/6 Calories Row or Bike

Then

Couch Stretch

1:00/side

B: Back Squat

Find a 3RM Back Squat

C: Metcon (Time)

3 Rounds:

12 Thrusters (R+135/95, Rx 115/75)

16 Bar Facing Burpees

20 Toes to Bar

October 22, 2018 - No Comments!

10.22.18

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
3 Steady Rounds

10 DB Front Sq (light)

10 DB Alt Lunges

10 V-ups

100m Run

B: Snatch

Find 1RM Snatch

C: Metcon (Time)

100/60 Calories Bike or Row

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

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

October 20, 2018 - No Comments!

10.20.18

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

3 Rounds
Max Effort Plank

(On forearms)

Rest 1:00

Total Plank time is score

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 30 Minutes
In teams of 2. Switch every set

Climb the Ladder

2 DB Devil Presses (R+45/25, Rx 35/15)

2 Alt DB Box Step Ups (R+24/20, Rx20/16)

4/4 6/6 8/8 10/10 etc…

Partner A 2 DP, then Partner B 2 DP, then Partner A 2 DB BS, Then Partner B...etc.

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